Pine Nuts
✓
Cup135 g
✓
Oz28 g
✓
Nuts2 g

Calories in 1 nuts (2 g)
13.5 calories, 12.6 from fat
 
Carbs
0.3 g
 
Proteins
0.3 g
 
Fat
1.4 g
 
Sat. Fat
0.1 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 (essential for healthy bones), Vitamin K (helps prevent cancer), Copper (helps balance blood cholesterol levels), Magnesium (helps for the proper digestion proteins, carbohydrates, and fats), Phosphorus (a vital part of the body growth process), Zinc (one of the most important nutrients for infants and new mothers), Vitamin E (fights diabetes and Alzheimer's disease), Iron (important in regulating body temperature) 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
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)
1%
Protein
0%
Carbs
0%
Fiber
2%
Fat
1%
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; 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: nuts (2g)

* Amount Per Serving
Calories 13.5 cal
Calories from Fat 12.6 cal
% Daily Value
Total Fat 1.4 g 2.1%
Saturated Fat 0.1 g 0.5%
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0.1 g 0.3%
Sugars (Added) 0 g 0%
Protein 0.3 g 0.5%
 
Vitamins
Vitamin A 0.6 IU 0%
Vitamin B6 0 mg 0.1%
Vitamin B12 0 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0.2 mg 0.6%
Vitamin K 1.1 mcg 1.3%
 
Minerals
Calcium (Ca) 0.3 mg 0%
Copper (Cu) 0 mg 1.3%
Iron (Fe) 0.1 mg 0.6%
Magnesium (Mg) 5 mg 1.3%
Manganese (Mn) 0.2 mg 8.8%
Potassium (K) 11.9 mg 0.3%
Phosphorus (P) 11.5 mg 1.2%
Selenium (Se) 0 mcg 0%
Zinc (Zn) 0.1 mg 0.9%