Pine Nuts: Calories and Nutrition Analyse



How many calories in Pine nuts?

Pine nuts - calories, kcal

Nutrition Facts

Pine Nuts
Serving size:
handful of Pine nuts (40 g)  change
handful (40g)tablespoon (15g)cup (135g)half cup (67.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
269

% Daily Value

Total Fat 27.35g
35%

Saturated Fat 1.96g
10%

Cholesterol 0mg
0%

Sodium 0.8mg
0%

Total Carbohydrates 5.23g
2%

Dietary Fiber 1.48g
5%

Sugars 1.44g

Protein 5.48g
11%

Vitaminium C 0.32mg
0%

Calcium 6.4mg
0%

Iron 2.21mg
12%

Potassium 238.8mg
5%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in Pine nuts
7% CARBS
8% PROTEIN
85% FAT

100g of Pine nuts contain about 673 calories (kcal).
Calories per: ounce | handful | tablespoon | cup | half cup

In particular, a handful of Pine nuts (40 g) contains about 269 calories.

This is about 13% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 269 kcal actually is, keep in mind that the calorie content of handful of Pine nuts is similar to that of, for example:

  • 5 apples
  • 3 glasses of Coca Cola (220 ml glass)
  • 2.5 slices of cheese
  • 2.5 slices of bread
  • 2 glasses of milk
  • 14 cubes of sugar

Take a quick look at the tables below for detailed information about Pine nuts nutrition.

handful of Pine nuts (40 g) has 269 kcal. For burning these calories you have to:
Bike38 min.Bike
Horse ride50 min.Horse ride
Play tennis26 min.Tennis
Run27 min.Run
Swim32 min.Swim
Calories in Pine Nuts Compared with Others in Nuts Category

100g of Pine Nuts

Nutrition

  • Calories673
  • Carbs Total13.08 g
  • Dietary fiber3.7 g
  • Fat68.37 g
  • Saturated fat4.9 g
  • Protein13.69 g
  • Water2.28 g

Vitamins

  • Vit A29 IU
  • Vit B1 (Thiamine)0.364 mg
  • Vit B2 (riboflavin)0.227 mg
  • Vit B3 (Niacin)4.387 mg
  • Vit B50.313 mg
  • Vit B60.094 mg
  • Vit B9 (Folic acid)0.034 mcg
  • Vit C0.8 mg
  • Vit E9.33 mg
  • Vit K0.054 mg

Minerals

  • Potassium597 mg
  • Magnessium251 mg
  • Calcium16 mg
  • Sodium2 mg
  • Iron5.53 mg
  • Beta karoten17 mg

Unlocking the Nutritional Secrets of Pine Nuts

Often hailed as a superfood, pine nuts are not only a delicious addition to a variety of dishes but also a powerhouse of nutrition. These tiny seeds, harvested from the cones of pine trees, pack a punch when it comes to health benefits. Let's dive into the fascinating world of pine nuts and explore their nutritional profile, including pine nuts calories, protein in pine nuts, fat in pine nuts, and carbs in pine nuts.

Caloric Content and Macronutrients

One of the first things to note about pine nuts is their caloric density. With 673 calories per 100 grams, they are a high-energy food, making them an excellent source of fuel for active individuals. However, it's their macronutrient composition that truly makes them stand out.

  • Fat in Pine Nuts: Dominating their nutritional profile, pine nuts contain 68.37 grams of fat per 100 grams. But don't let the high fat content deter you. The fats in pine nuts are predominantly heart-healthy monounsaturated and polyunsaturated fats, which can help to lower cholesterol levels and reduce the risk of heart disease.
  • Protein in Pine Nuts: With 13.69 grams of protein per 100 grams, pine nuts are a good plant-based protein source, essential for muscle repair and growth.
  • Carbs in Pine Nuts: Pine nuts contain 13.08 grams of carbohydrates per 100 grams, of which 3.7 grams are dietary fiber. This low net carb content, coupled with a high fiber content, makes pine nuts an excellent choice for those on low-carb or ketogenic diets.

Vitamins and Minerals Galore

Beyond their macronutrients, pine nuts are loaded with vitamins and minerals. They are an excellent source of magnesium (251 mg), which is vital for muscle and nerve function, and phosphorus (575 mg), important for healthy bones and teeth. Additionally, pine nuts provide a good amount of iron (5.53 mg), necessary for blood production, and zinc (6.45 mg), which supports immune health.

When it comes to vitamins, pine nuts offer significant amounts of vitamin E (9.33 mg), an antioxidant that protects cells from damage, and the B-vitamins, including vitamin B3 (4.387 mg), which is essential for converting food into energy.

Incorporating Pine Nuts into Your Diet

Given their nutritional profile, incorporating pine nuts into your diet can be a great way to boost your intake of healthy fats, proteins, and various vitamins and minerals. Sprinkle them over salads, blend them into pesto, or simply snack on them raw or toasted. However, due to their high caloric content, moderation is key.

In conclusion, pine nuts are more than just a tasty ingredient; they are a nutritional treasure trove that can contribute to a healthy and balanced diet. Whether you're looking to increase your protein intake, get more heart-healthy fats, or simply add more vitamins and minerals to your meals, pine nuts are an excellent choice.

How many calories are there in 1, 2, 3, or 5 servings of Pine nuts?

  • Handful of Pine nuts (40g)269 kcal
  • Tablespoon of Pine nuts (15g)101 kcal
  • Cup of Pine nuts (135g)909 kcal
  • Half cup of Pine nuts (67.5g)454 kcal
  • Ounce (oz) of Pine nuts191 kcal
  • Half of medium size servings of Pine nuts134.5 kcal
  • Small size serving of Pine nuts (32g)215.2 kcal
  • Big size Pine nuts (52g)349.7 kcal
  • Two medium size servings of Pine nuts538 kcal
  • Three medium size servings of Pine nuts807 kcal
  • Four medium size servings of Pine nuts1076 kcal
  • Five medium size servings of Pine nuts1345 kcal
Pine nuts - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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