Pine Nuts
✓
Cup135 g
✓
Oz28 g
✓
Nuts2 g

Calories in 1 cup (135 g)
908.6 calories, 830.7 from fat
 
Carbs
17.7 g
 
Proteins
18.5 g
 
Fat
92.3 g
 
Sat. Fat
6.6 g

KEY FACTS

(learn about health benefits or risks)
  • Pine Nuts have very high calorie density - this means that the amount of calories you are getting from an ounce is very high (0.24 cal/oz).
  • Rich in vitamins and minerals (25%/cal) - a good source of Manganese (controls the level of sugar in the blood), Vitamin K (helps prevent cancer), Copper (reduces the symptoms of arthritis), Magnesium (relaxes the nervous system), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Zinc (plays a leading role in weight loss), Vitamin E (plays a role in preventing strokes and cataracts), Iron (a vital element for muscle health) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Pine Nuts contain a moderate amount of risky components that may include saturated fat and sodium (0.01%/oz).
  • Good source of proteins (27% of DV/100g), fiber (15% of DV/100g) and relatively high in saturated fat (24% of DV/100g)!
Calories Nutrition Risky Content
Calorie Density
Very High
Density
(6.7 cal/g)
Nutrition Density
High
Density
(25 %/cal)
High Risk Components Density
Medium
Density
(0.2 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
37%
Protein
6%
Carbs
20%
Fiber
142%
Fat
33%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)
Pine Nuts Vitamins Chart

Great source of Vitamin K

Fights Alzheimer's disease; Helps prevent cancer.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Manganese

Essential for healthy bones; Controls the level of sugar in the blood.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Pine Nuts

Serving Size: cup (135g)

* Amount Per Serving
Calories 908.6 cal
Calories from Fat 830.7 cal
% Daily Value
Total Fat 92.3 g 142%
Saturated Fat 6.6 g 33.1%
Cholesterol 0 mg 0%
Sodium 2.7 mg 0.1%
Total Carbohydrate 17.7 g 5.9%
Dietary Fiber 5 g 20%
Sugars (Added) 0 g 0%
Protein 18.5 g 37%
 
Vitamins
Vitamin A 39.2 IU 0.8%
Vitamin B6 0.1 mg 6.3%
Vitamin B12 0 mcg 0%
Vitamin C 1.1 mg 1.8%
Vitamin D 0 mcg 0%
Vitamin E 12.6 mg 42%
Vitamin K 72.8 mcg 91%
 
Minerals
Calcium (Ca) 21.6 mg 2.2%
Copper (Cu) 1.8 mg 89.4%
Iron (Fe) 7.5 mg 41.5%
Magnesium (Mg) 338.9 mg 84.7%
Manganese (Mn) 11.9 mg 594.1%
Potassium (K) 806 mg 23%
Phosphorus (P) 776.3 mg 77.6%
Selenium (Se) 0.9 mcg 1.4%
Zinc (Zn) 8.7 mg 58.1%