OpenNutrition

AboutDownload
Pine Nuts

Pine Nuts

Everyday

Pine nuts are edible seeds harvested from the cones of specific pine tree species, notably Mediterranean stone pines and North American piñons. These teardrop-shaped kernels are notably rich in monounsaturated fats and plant-based protein, with a calorie-dense profile requiring mindful portion control. Prized for their buttery texture and delicate resinous flavor, they're a key ingredient in traditional pesto and Mediterranean dishes, though their high market price reflects the intensive labor required to extract mature seeds from pine cones.

Macro Impact

A 1 oz serving contains 190 calories, 4g protein, 5g carbs, and 18g fat.

Calorie Burn

How long would it take to burn off 190 calories?
Walking3.5 mph, moderate pace
44 min
YogaModerate effort, gentle pace
32 min
SwimmingModerate effort, freestyle
24 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories190
% Daily Value*
Total Fat18g
23%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat10g
Monounsaturated Fat6g
Cholesterol0mg
0%
Sodium0.3mg
0%
Total Carbohydrate5g
2%
Dietary Fiber1g
5%
Total Sugars1g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium3mg
0%
Iron1mg
8%
Potassium173mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
5 / 275 g
2%
Fiber
1 / 28 g
5%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
18 / 78 g
23%
Monounsaturated
6 / 31 g
19%
Polyunsaturated
10 / 23 g
44%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
10 / 19 g
55%
Omega 9
6 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
10%
Leucine
0 / 3 g
10%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
8%
Threonine
0 / 1 g
11%
Tryptophan
0 / 0 g
14%
Valine
0 / 2 g
10%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
12%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
4 / 30 mcg
14%
Cobalamin, B12
0 / 2 mcg
0%
Folate
14 / 400 mcg
3%
Vitamin A
1 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
3 / 15 mg
20%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
3 / 1k mg
0%
Copper
0 / 1 mg
39%
Iron
2 / 13 mg
11%
Magnesium
62 / 370 mg
17%
Manganese
3 / 2 mg
126%
Phosphorous
150 / 700 mg
21%
Potassium
173 / 3k mg
6%
Selenium
0 / 55 mcg
0%
Sodium
0 / 2.3k mg
0%
Zinc
2 / 10 mg
18%
Chromium
0 / 30 mcg
0%
Molybdenum
2 / 45 mcg
3%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
16 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Nuts, pine nuts, raw. USDA Foundational Foods. FDC ID 2346392.
  2. 2.Nuts, pine nuts, dried. USDA Standard Reference, Legacy. Food ID 170591.
  3. 3.Pine nuts, dried. Frida. Public Food Key 806.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC