Calories in pine nuts
A typical serving of pine nuts provides about 188 calories. Here are the full macros and nutrition facts.
Per serving · 1 handful (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.
These are the seeds from the cones of certain pine species. They have a delicate, almost sweet flavor and a very creamy texture.
Nutritional benefits
- Contain pinolenic acid which may suppress appetite
- Rich in Vitamin K for bone health
- Good source of plant-based iron
How to prepare it
- 1.Lightly toast for authentic Genovese pesto
- 2.Add to sautéed spinach with raisins
- 3.Sprinkle over Mediterranean salads
Lighter alternatives
Sunflower seeds
Much more affordable option
Chopped cashews
Similar creamy texture
Pecans
Similar sweet profile
Healthy tip
Store them in the freezer at all times, as their high oil content makes them go rancid quickly.
Frequently asked questions
Why are they so expensive?
Harvesting is labor-intensive and manual, and pine trees take years to produce cones.
What is 'pine nut syndrome'?
A rare reaction to certain species that leaves a bitter metallic taste in the mouth.
Are they good for energy?
Yes, their combination of fats and proteins provides lasting energy.