pine nuts Nutrition Facts
673 calories per 100g serving
Last updated:
Pine nuts are a delicate, buttery nut with 15.7g protein and 61.3g fat per 100g. They''re the essential ingredient in pesto and add a luxurious, creamy flavor to salads, pasta, and grain dishes.
Protein
15.7g
9% of calories
Carbs
18.6g
11% of calories
Fat
61.3g
82% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 673 kcal |
| Protein | 15.7g |
| Total Carbohydrates | 18.6g |
| Total Fat | 61.3g |
| Dietary Fiber | 3.94g |
| Sodium | 0mg |
| Potassium | 655mg |
| Calcium | 8.74mg |
| Iron | 5.36mg |
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Weight Loss
Very calorie-dense and expensive, so use as a garnish — a tablespoon toasted over salad adds flavor without excess calories.
Muscle Gain
A calorie-dense topping for pasta and grain bowls. Make homemade pesto with extra pine nuts for a high-calorie, flavorful sauce.
Maintenance
A premium pantry ingredient for pesto, salads, and Mediterranean dishes. Toast in a dry pan for 2 minutes to amplify their nutty flavor.
Meal Ideas with pine nuts
Did you know?
Pine nuts are actually seeds from pine cones — it takes 18 months for the cones to mature and they must be hand-harvested, which is why pine nuts are among the most expensive nuts. "Pine mouth" is a rare phenomenon where eating pine nuts causes a bitter metallic taste that can last up to two weeks.
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Take the free quizCommon Questions About pine nuts
How many calories are in pine nuts?
pine nuts contains 673 calories per 100g serving. It provides 15.7g of protein, 18.6g of carbs, and 61.3g of fat.
Is pine nuts good for weight loss?
Very calorie-dense and expensive, so use as a garnish — a tablespoon toasted over salad adds flavor without excess calories.
What pairs well with pine nuts?
Great pairings include: Basil pesto pasta + pine nuts + grilled chicken, Roasted vegetable salad + pine nuts + feta + lemon, Pine nut-crusted halibut + sautéed spinach. These combinations provide a balanced mix of macronutrients.