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 (fights Alzheimer's disease), Copper (stimulates the brain), Magnesium (helps you sleep better), Phosphorus (a vital part of the body growth process), Zinc (keeps brain function strong), Vitamin E (plays a role in preventing strokes and cataracts), Iron (plays a key role in providing strength to the immune system) and Potassium (it plays an important role for normal muscle contraction).
  • 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)
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)
Pine Nuts Vitamins Chart

Great source of Vitamin K

Helps prevent coronary artery disease and heart failure; Fights Alzheimer's disease.

MINERALS

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

Great source of Manganese

Helps regulate the body's metabolism; 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: 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%