Pine nuts (dried) nutrition facts
Per 1 cup · 135 g
of a 2,000 cal day
- Protein19g8% of calories
- Carbs18g7% of calories
- Fat92g85% of calories
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Pine nuts (dried) (1 cup, 135 g) has 909 calories, with 19 g of protein, 18 g of carbohydrates and 92 g of fat. Most of its energy comes from fat (85% of calories). It is high in protein (37% DV), Vitamin E (84% DV) and Vitamin K (61% DV). Keep an eye on saturated fat, which provides 33% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Vitamin E84%
- Vitamin K61%
- Thiamine41%
- Riboflavin (B2)24%
- Niacin37%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin B610%
- Folate (B9)11%
- Choline14%
- Potassium17%
Watch
20%+ of the daily value
- Saturated fat33%
Vitamins & minerals
Amounts for 1 cup (135 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 13 mg | 84% |
| Vitamin K | 73 μg | 61% |
| Thiamine | 0.5 mg | 41% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 46 μg | 11% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 22 mg | 2% |
| Iron | 7 mg | 93% |
| Potassium | 806 mg | 17% |
| Magnesium | 339 mg | 81% |
| Phosphorus | 776 mg | 111% |
| Zinc | 9 mg | 79% |
| Copper | 2 mg | 199% |
| Manganese | 12 mg | 517% |
| Selenium | 1 μg | 2% |
Full breakdown · 39 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 23 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 25 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 46 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 2 g | — |
| Sucrose | 5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
180 calGreat Value Pine Nuts3 tbsp−729 cal
230 calTrader Joe's Dry Roasted Pignolias Pine Nuts¼ cup−679 cal
220 calKroger Pine Nuts, Whole¼ cup−689 cal
200 calKirkland Signature Pine Nuts, Organic3 tbsp−709 cal
178 calPinyon pine nuts (dried)1 oz−731 cal
200 calKirkland Signatures Pine Nuts3 tablespoons−709 cal
Burning 909 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 172minWalking (3.5 mph)
- 109minCycling (moderate)
- 76minRunning (6 mph)
- 128minSwimming laps
Common questions
How many calories are in Pine nuts (dried)?
One serving of Pine nuts (dried) (1 cup) has 909 calories, which works out to 673 calories per 100 g. That is about 45% of a 2,000-calorie day.
Are Pine nuts (dried) high in protein?
It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 8% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Pine nuts (dried) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 7% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pine nuts (dried)?
2.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pine nuts (dried)?
4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
