Pine nuts
190 calories in 1 oz (28.3 g). Per 100 g, protein: 13.7 g, carbohydrates: 13.1 g, fat: 68.4 g.
Among the other records in Nuts and seeds, per 100 g: less calcium than 97%, and more total fat than 92%.
Pine nuts, 1 oz
190 calories
- Protein3.9 g8% of calories
- Carbs3.7 g7% of calories
incl. 1 g fiber · 1 g sugars
- Fat19.3 g85% of calories
Nutrition Facts
Calories190
* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.
Find it at
vitamins
% of the Daily Value in this serving
- Vitamin E18% 2.6 mg
- Vitamin K13% 15.3 µg
- Thiamin (B1)9% 0.1 mg
- Niacin (B3)8% 1.2 mg
- Riboflavin (B2)5% 0.064 mg
- Choline3% 15.8 mg
- Folate2% 9.6 µg
- Vitamin B62% 0.027 mg
Little or none: Vitamin C, Vitamin A, Vitamin B12, Vitamin D.
minerals
% of the Daily Value in this serving
- Copper42% 0.37 mg
- Magnesium17% 71 mg
- Zinc17% 1.8 mg
- Phosphorus13% 163 mg
- Iron9% 1.6 mg
- Potassium4% 169 mg
Little or none: Selenium, Calcium, Sodium.
How it compares
Against other records in Nuts and seeds, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.
Calcium
Lower than 97%
Same value as 0 of 77 other records.
leastmostTotal fat
Higher than 92%
Same value as 0 of 77 other records.
leastmostCalories
Higher than 90%
Same value as 0 of 77 other records.
leastmostCarbohydrates
Lower than 90%
Same value as 0 of 77 other records.
leastmostSodium
Lower than 90%
Same value as 1 of 77 other records.
leastmostFiber
Lower than 87%
Same value as 0 of 77 other records.
leastmost
Questions
- How many calories are in pine nuts?
- 1 oz (28.3 g): 190 calories; protein: 3.9 g, carbohydrates: 3.7 g, fat: 19.3 g.
- How much protein is in pine nuts?
- 13.7 g per 100 g. Its estimated share of calories is 8%, using 4 kcal per gram of protein.
- How many net carbs are in pine nuts?
- 9.4 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.
All 65 reported nutrients, per 100 g+
| Water | 2.3 g |
| Energy | 673 kcal |
| Protein | 13.7 g |
| Total lipid (fat) | 68.4 g |
| Carbohydrate, by difference | 13.1 g |
| Fiber, total dietary | 3.7 g |
| Total Sugars | 3.6 g |
| Calcium, Ca | 16 mg |
| Iron, Fe | 5.5 mg |
| Magnesium, Mg | 251 mg |
| Phosphorus, P | 575 mg |
| Potassium, K | 597 mg |
| Sodium, Na | 2 mg |
| Zinc, Zn | 6.5 mg |
| Copper, Cu | 1.3 mg |
| Selenium, Se | 0.7 µg |
| Vitamin C, total ascorbic acid | 0.8 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.23 mg |
| Niacin | 4.4 mg |
| Vitamin B-6 | 0.094 mg |
| Folate, total | 34 µg |
| Folic acid | 0 µg |
| Folate, food | 34 µg |
| Folate, DFE | 34 µg |
| Choline, total | 55.8 mg |
| Vitamin B-12 | 0 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin A, RAE | 1 µg |
| Retinol | 0 µg |
| Carotene, beta | 17 µg |
| Carotene, alpha | 0 µg |
| Cryptoxanthin, beta | 0 µg |
| Lycopene | 0 µg |
| Lutein + zeaxanthin | 9 µg |
| Vitamin E (alpha-tocopherol) | 9.3 mg |
| Vitamin E, added | 0 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin K (phylloquinone) | 53.9 µg |
| Fatty acids, total saturated | 4.9 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 8:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total monounsaturated | 18.8 g |
| MUFA 16:1 | 0.017 g |
| MUFA 18:1 | 17.9 g |
| MUFA 20:1 | 0.8 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total polyunsaturated | 34.1 g |
| PUFA 18:2 | 33.1 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0 g |
| PUFA 20:4 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| Cholesterol | 0 mg |
| Alcohol, ethyl | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707526, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.