Pine Nuts
✓
Cup135 g
✓
Oz28 g
✓
Nuts2 g

Calories in 1 oz (28 g)
188.4 calories, 171.9 from fat
 
Carbs
3.7 g
 
Proteins
3.8 g
 
Fat
19.1 g
 
Sat. Fat
1.4 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 (helps regulate the body's metabolism), Vitamin K (helps prevent coronary artery disease and heart failure), Copper (essential for normal growth and health), Magnesium (helps you to get bigger and stronger muscles), Phosphorus (helps provide effective digestion), Zinc (plays a leading role in weight loss), Vitamin E (helps prevent cancer and heart diseases), Iron (aids in transporting oxygen to the body cells) and Potassium (plays an important role in the process of keeping brain function normal level).
  • 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
Very High
Density
(6.7 cal/g)
High
Density
(25 %/cal)
Medium
Density
(0.2 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
8%
Protein
1%
Carbs
4%
Fiber
30%
Fat
7%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

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VITAMINS

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

Great source of Vitamin K

Helps prevent cancer; Fights Alzheimer's disease.

MINERALS

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

Great source of Manganese

Essential for healthy bones; Helps regulate the body's metabolism.

NUTRITION LABEL

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

Nutrition Facts

Pine Nuts

Serving Size: oz (28g)

* Amount Per Serving
Calories 188.4 cal
Calories from Fat 171.9 cal
% Daily Value
Total Fat 19.1 g 29.5%
Saturated Fat 1.4 g 6.9%
Cholesterol 0 mg 0%
Sodium 0.6 mg 0%
Total Carbohydrate 3.7 g 1.2%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 3.8 g 7.7%
 
Vitamins
Vitamin A 8.1 IU 0.2%
Vitamin B6 0 mg 1.3%
Vitamin B12 0 mcg 0%
Vitamin C 0.2 mg 0.4%
Vitamin D 0 mcg 0%
Vitamin E 2.6 mg 8.7%
Vitamin K 15.1 mcg 18.9%
 
Minerals
Calcium (Ca) 4.5 mg 0.4%
Copper (Cu) 0.4 mg 18.5%
Iron (Fe) 1.5 mg 8.6%
Magnesium (Mg) 70.3 mg 17.6%
Manganese (Mn) 2.5 mg 123.2%
Potassium (K) 167.2 mg 4.8%
Phosphorus (P) 161 mg 16.1%
Selenium (Se) 0.2 mcg 0.3%
Zinc (Zn) 1.8 mg 12%