Pine Nuts
✓
Cup135 g
✓
Oz28 g
✓
Nuts2 g

Calories in 1 cup (135 g)
908.6 calories, 830.7 from fat
 
Carbs
17.7 g
 
Proteins
18.5 g
 
Fat
92.3 g
 
Sat. Fat
6.6 g

KEY FACTS

(learn about health benefits or risks)
  • Pine Nuts have very high calorie density - this means that the amount of calories you are getting from an ounce is very high (0.24 cal/oz).
  • Rich in vitamins and minerals (25%/cal) - a good source of Manganese (essential for healthy bones), Vitamin K (fights Alzheimer's disease), Copper (helps balance blood cholesterol levels), Magnesium (helps you to get bigger and stronger muscles), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Zinc (plays a leading role in weight loss), Vitamin E (plays a role in preventing strokes and cataracts), Iron (plays a key role in providing strength to the immune system) and Potassium (helps improve the health of your bones).
  • Pine Nuts contain a moderate amount of risky components that may include saturated fat and sodium (0.01%/oz).
  • Good source of proteins (27% of DV/100g), fiber (15% of DV/100g) and relatively high in saturated fat (24% of DV/100g)!
Calories Nutrition Risky Content
Very High
Density
(6.7 cal/g)
High
Density
(25 %/cal)
Medium
Density
(0.2 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
37%
Protein
6%
Carbs
20%
Fiber
142%
Fat
33%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin K

Fights Alzheimer's disease; Helps prevent coronary artery disease and heart failure.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Manganese

Helps regulate the body's metabolism; Essential for healthy bones.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Pine Nuts

Serving Size: cup (135g)

* Amount Per Serving
Calories 908.6 cal
Calories from Fat 830.7 cal
% Daily Value
Total Fat 92.3 g 142%
Saturated Fat 6.6 g 33.1%
Cholesterol 0 mg 0%
Sodium 2.7 mg 0.1%
Total Carbohydrate 17.7 g 5.9%
Dietary Fiber 5 g 20%
Sugars (Added) 0 g 0%
Protein 18.5 g 37%
 
Vitamins
Vitamin A 39.2 IU 0.8%
Vitamin B6 0.1 mg 6.3%
Vitamin B12 0 mcg 0%
Vitamin C 1.1 mg 1.8%
Vitamin D 0 mcg 0%
Vitamin E 12.6 mg 42%
Vitamin K 72.8 mcg 91%
 
Minerals
Calcium (Ca) 21.6 mg 2.2%
Copper (Cu) 1.8 mg 89.4%
Iron (Fe) 7.5 mg 41.5%
Magnesium (Mg) 338.9 mg 84.7%
Manganese (Mn) 11.9 mg 594.1%
Potassium (K) 806 mg 23%
Phosphorus (P) 776.3 mg 77.6%
Selenium (Se) 0.9 mcg 1.4%
Zinc (Zn) 8.7 mg 58.1%