Nuts, Seeds & Oils
Pine Nuts (Pignoli), raw Nutrition Facts
Pine nuts (pignoli) are small, cream-colored edible seeds from pine cones, prized in Mediterranean and Middle Eastern cuisines. They have a delicate, buttery flavor and are essential for making traditional pesto sauce.
Nutrition Facts
Per 100g serving
Calories673
% Daily Value*
Total Fat
68.4g105%
Saturated Fat
4.9g25%
Trans Fat
0.0g
Polyunsaturated Fat
34.1g
Monounsaturated Fat
18.7g
Cholesterol
-0%
Sodium
2mg0%
Total Carbohydrate
13.1g4%
Dietary Fiber
3.7g13%
Total Sugars
3.6g
Protein
13.7g27%
Vitamin A
1mcg0%
Vitamin C
0.8mg1%
Vitamin D
-0%
Vitamin E
9.3mg62%
Vitamin K
53.9mcg45%
Vitamin B6
0.1mg5%
Vitamin B12
-0%
Folate
34mcg9%
Calcium
16mg1%
Iron
5.5mg31%
Potassium
597mg13%
Magnesium
251mg60%
Zinc
6.5mg59%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓High in manganese for bone health
- ✓Rich in vitamin K for blood clotting
- ✓Contains pinolenic acid that may suppress appetite
Best For
Making pesto sauceToasting for saladsMediterranean cooking
Storage
Store in airtight container in refrigerator for up to 3 months or freezer for up to 6 months due to high oil content
Serving Sizes
100g673 cal
1 cup909 cal
1 oz (28g)188 cal
10 kernels7 cal
Frequently Asked Questions
Why are pine nuts so expensive?
Pine nuts are expensive due to labor-intensive harvesting from pine cones and limited growing regions.
What is pine mouth syndrome?
A temporary bitter taste some people experience 1-3 days after eating pine nuts, though harmless and rare.
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