Calories
673 kcal
34% of Daily kcal · energy-dense
Protein
14 g
27% RDI
Fat
68 g
4.9g sat fat
Carbs
13 g
5% RDI
Sugar
3.6 g
7% RDI
Fiber
3.7 g
12% RDI
Salt
0 g
0% RDI
Pine Nuts
Pine Nuts are edible seeds from pine cones commonly used in Mediterranean, Middle Eastern and Italian cuisines—famous for their buttery texture and role in pesto, salads and baked goods. They are energy-dense and high in fat, providing 68.4g of fat per 100g, much of which is unsaturated. Pine nuts are also a source of plant protein and supply notable trace minerals such as manganese and copper that support energy metabolism and antioxidant enzymes. Their fat profile is one of the food's strongest nutritional features, while they are typically used in small amounts because of their richness and calorie density.
Vegan · Lactose free · Gluten free · Unprocessed · ~3.50€/100g
Kinome Health Grade
C
Fair
-
Nutrition
Macronutrients per selected portion. Averaged from verified sources.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
C · 5.7 / 10
Healthy alternatives
Ingredients that rank higher on the overall quality profile and might substitute well in some recipes.
Recipes featuring Pine Nuts
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Frequently asked
Q.01Are Pine Nuts healthy?
Pine Nuts are rated moderate (Health Grade C) per 100g and can be part of a balanced diet.
Q.03What NOVA processing level are Pine Nuts?
Pine Nuts are NOVA 1 - Unprocessed.
Q.05Are Pine Nuts gluten free?
Yes, Pine Nuts are gluten free.
Q.02What are the macros in Pine Nuts?
100g of Pine Nuts contain 673 kcal, 13.7g protein, 13.1g carbohydrates, 68.4g fat, and 3.7g fiber.
Q.04Are Pine Nuts vegan?
Yes, Pine Nuts are vegan.
Q.06Are Pine Nuts lactose free?
Yes, Pine Nuts are lactose free.
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