Pine nuts, raw
USDA name: Nuts, pine nuts, raw
182 calories in 1 oz (28.3 g). Per 100 g, protein: 15.7 g, carbohydrates: 18.6 g, fat: 61.3 g.
Among the other records in Nut and Seed Products, per 100 g: less calcium than 96%, and less sodium than 89%.
Pine nuts, raw, 1 oz
182 calories
- Protein4.4 g9% of calories
- Carbs5.3 g11% of calories
incl. 1.1 g fiber
- Fat17.3 g80% of calories
Nutrition Facts
Calories182
* 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
- Thiamin (B1)15% 0.18 mg
- Biotin (B7)12% 3.7 µg
- Niacin (B3)8% 1.3 mg
- Vitamin B64% 0.072 mg
- Vitamin K1% 0.91 µg
minerals
% of the Daily Value in this serving
- Manganese126% 2.9 mg
- Copper35% 0.32 mg
- Zinc15% 1.6 mg
- Magnesium14% 58.3 mg
- Phosphorus12% 153 mg
- Iron8% 1.5 mg
- Potassium4% 185 mg
Little or none: Calcium, Sodium.
Amino acids
Grams in this serving. Essential amino acids are marked •
- Glutamic acid0.97 g
- Arginine0.75 g
- Aspartic acid0.39 g
- Leucine•0.31 g
- Proline0.3 g
- Serine0.28 g
- Alanine0.21 g
- Valine•0.21 g
- Glycine0.21 g
- Phenylalanine•0.17 g
- Lysine•0.17 g
- Tyrosine0.17 g
- Isoleucine•0.16 g
- Threonine•0.13 g
- Histidine•0.1 g
- Methionine•0.093 g
- Tryptophan•0.042 g
How it compares
Against other records in Nut and Seed Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.
Calcium
Lower than 96%
Same value as 0 of 155 other records.
leastmostSodium
Lower than 89%
Same value as 17 of 155 other records.
leastmostFiber
Lower than 88%
Same value as 0 of 120 other records.
leastmostTotal fat
Higher than 86%
Same value as 0 of 155 other records.
leastmostCalories
Higher than 86%
Same value as 0 of 155 other records.
leastmostIron
Higher than 76%
Same value as 0 of 155 other records.
leastmost
Questions
- How many calories are in pine nuts, raw?
- 1 oz (28.3 g): 182 calories; protein: 4.4 g, carbohydrates: 5.3 g, fat: 17.3 g.
- How much protein is in pine nuts, raw?
- 15.7 g per 100 g. Its estimated share of calories is 10%, using 4 kcal per gram of protein.
- How many net carbs are in pine nuts, raw?
- 14.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.
All 45 reported nutrients, per 100 g+
| Water | 1.9 g |
| Energy (Atwater General Factors) | 689 kcal |
| Energy (Atwater Specific Factors) | 643 kcal |
| Nitrogen | 3 g |
| Protein | 15.7 g |
| Total lipid (fat) | 61.3 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 18.6 g |
| Fiber, total dietary | 3.9 g |
| Calcium, Ca | 8.7 mg |
| Iron, Fe | 5.4 mg |
| Magnesium, Mg | 206 mg |
| Phosphorus, P | 540 mg |
| Potassium, K | 655 mg |
| Sodium, Na | 0 mg |
| Zinc, Zn | 5.7 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 10.3 mg |
| Molybdenum, Mo | 3.3 µg |
| Thiamin | 0.63 mg |
| Niacin | 4.5 mg |
| Vitamin B-6 | 0.25 mg |
| Biotin | 12.9 µg |
| Vitamin K (phylloquinone) | 3.2 µg |
| Vitamin K (Dihydrophylloquinone) | 0 µg |
| Vitamin K (Menaquinone-4) | 0 µg |
| Tryptophan | 0.15 g |
| Threonine | 0.47 g |
| Isoleucine | 0.57 g |
| Leucine | 1.1 g |
| Lysine | 0.59 g |
| Methionine | 0.33 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.59 g |
| Valine | 0.74 g |
| Arginine | 2.7 g |
| Histidine | 0.37 g |
| Alanine | 0.75 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 3.4 g |
| Glycine | 0.73 g |
| Proline | 1 g |
| Serine | 0.98 g |
| Hydroxyproline | 0 g |
| Cysteine | 0.47 g |
Source: USDA Foundation Foods: analyzed samples with full documentation. FDC ID 2346392, published 2022-10-28. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.