Pine Nuts Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.8GI LowAllergen: Tree Nuts

Macronutrients

Calories673 kcal 34% DV

Protein14 g 27% DV

Carbohydrates13 g 5% DV

Fat68 g 88% DV

Fiber3.7 g 13% DV

Total sugars3.6 g no %DV*

Sodium2.0 mg 0% DV

Vitamins & minerals

Vitamin A1.0 µg 0%

Vitamin C0.8 mg 1%

Vitamin D0.0 µg 0%

Vitamin E9.3 mg 62%

Vitamin K54 µg 45%

Thiamin B10.36 mg 30%

Riboflavin B20.23 mg 18%

Niacin B34.4 mg 28%

Vitamin B60.09 mg 5%

Folate B934 µg 8%

Vitamin B120.0 µg 0%

Calcium16 mg 1%

Iron5.5 mg 31%

Magnesium251 mg 60%

Phosphorus575 mg 46%

Potassium597 mg 13%

Zinc6.5 mg 59%

Selenium0.7 µg 1%

Common serving sizes

Serving	Weight
1 oz	28 g
1 tbsp	9.0 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Serum Iron — Iron supports hemoglobin and oxygen transport

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Best timing around exercise

Rest day snacks or 2+ hours pre-workout. Good energy but high fat slows digestion

More nuts

Brazil Nuts (Raw)Peanuts (Raw)Pistachios (Raw)Sacha Inchi Nuts Almonds (Raw)Baru Nut Peanuts (Roasted)Pistachios (Roasted)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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