Calories in pine nuts (siberian)
A typical serving of pine nuts (siberian) provides about 188 calories. Here are the full macros and nutrition facts.
Per serving · 1 tablespoon (28 g)
Calories
188kcal
Protein
3.8g
Carbs
3.7g
Fat
19.2g
Per 100 g
| Calories | 673 kcal |
| Protein | 13.7 g |
| Carbs | 13.1 g |
| Fat | 68.4 g |
| Saturated fat | 4.9 g |
| Fiber | 3.7 g |
| Sugars | 3.6 g |
| Sodium | 2 mg |
Data based on Open Food Facts and public nutrition databases.
Pine nuts are the seeds extracted from the cones of certain pine species. They have a creamy texture and a unique sweet, resinous flavor.
Nutritional benefits
- Contain pinolenic acid, which may help suppress appetite
- Excellent source of vitamin K, essential for bones
- Provide plant-based iron to fight fatigue
- Rich in heart-healthy monounsaturated fats
How to prepare it
- 1.Lightly toast to release oils before using
- 2.Essential base for traditional Genovese pesto
- 3.Add to desserts like panellets or custard tarts
- 4.Sauté with spinach, raisins, and garlic
Lighter alternatives
Sunflower seeds
Neutral flavor and similar texture for much less cost
Chopped cashews
Similar creamy texture for pesto-making
Walnuts
Higher omega-3 and better value for money
Healthy tip
Use them sparingly due to high calorie density and enjoy their intense flavor in gourmet dishes.
Frequently asked questions
Why are they so expensive?
The harvesting process is manual, labor-intensive, and depends on the long natural cycles of pine trees.
What is 'pine nut syndrome'?
A temporary metallic taste some people experience after eating certain Asian pine nut varieties.
Should they be refrigerated?
Yes, their high fat content causes them to go rancid very quickly at room temperature.
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