Whole food · Nut and Seed Products
Raw pine nuts are small, edible seeds harvested from pine cones, offering a rich, buttery flavor. They are a calorie-dense food, providing 689 kcal per 100g, primarily from healthy fats, along with a good source of protein and fiber.
| Water | 1.9 g |
| Energy (Atwater General Factors) | 689 kcal |
| Energy (Atwater Specific Factors) | 643 kcal |
| Nitrogen | 3.0 g |
| Protein | 15.7 g |
| Total lipid (fat) | 61.3 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 18.6 g |
| Fiber, total dietary | 3.9 g |
| Calcium, Ca | 8.7 mg |
| Iron, Fe | 5.4 mg |
| Magnesium, Mg | 206 mg |
| Phosphorus, P | 540 mg |
| Potassium, K | 655 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 5.7 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 10.3 mg |
| Molybdenum, Mo | 3.3 ug |
| Thiamin | 0.63 mg |
| Niacin | 4.5 mg |
| Vitamin B-6 | 0.25 mg |
| Biotin | 12.9 ug |
| Vitamin K (phylloquinone) | 3.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Tryptophan | 0.15 g |
| Threonine | 0.47 g |
| Isoleucine | 0.57 g |
| Leucine | 1.1 g |
| Lysine | 0.59 g |
| Methionine | 0.33 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.59 g |
| Valine | 0.74 g |
| Arginine | 2.7 g |
| Histidine | 0.37 g |
| Alanine | 0.75 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 3.4 g |
| Glycine | 0.73 g |
| Proline | 1.0 g |
| Serine | 0.98 g |
| Hydroxyproline | 0.00 g |
| Cysteine | 0.47 g |
Are pine nuts high in calories?
Yes, they are energy-dense, with about 689 calories per 100 grams, mainly from their healthy fat content.
Do pine nuts contain sugar?
No, raw pine nuts contain 0 grams of sugar per 100 grams.
How much protein is in pine nuts?
They are a good plant protein source, providing approximately 15.7 grams of protein per 100 grams.