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 cancer), Copper (essential for normal growth and health), Magnesium (essential for proper hydration), Phosphorus (a vital part of the body growth process), Zinc (improves the senses of taste and smell), Vitamin E (plays a role in preventing strokes and cataracts), Iron (important in regulating body temperature) and Potassium (helps improve the health of your bones).
  • 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

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; 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%