Pinyon pine nuts (dried) nutrition facts
Per 1 oz · 28 g
of a 2,000 cal day
- Protein3.3g7% of calories
- Carbs5.5g12% of calories
- Fat17g82% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pinyon pine nuts (dried) (1 oz, 28 g) has 178 calories, with 3.3 g of protein, 5.5 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (82% of calories). It is high in thiamine (29% DV), copper (33% DV) and manganese (53% DV).
High in
20%+ of the daily value
- Thiamine29%
- Copper33%
- Manganese53%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Iron11%
- Magnesium16%
- Zinc11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.3 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.4 mg | 29% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0 mg | 2% |
| Folate (B9) | 16 μg | 4% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 2 mg | 0% |
| Iron | 1 mg | 11% |
| Potassium | 178 mg | 4% |
| Magnesium | 66 mg | 16% |
| Phosphorus | 10 mg | 1% |
| Zinc | 1 mg | 11% |
| Copper | 0.3 mg | 33% |
| Manganese | 1 mg | 53% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Arginine | 1 g | — |
| Aspartic acid | 0.3 g | — |
| Cystine | 0.1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.2 g | — |
| Lysine | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
Burning 178 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 34minWalking (3.5 mph)
- 21minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Pinyon pine nuts (dried)?
One serving of Pinyon pine nuts (dried) (1 oz) has 178 calories, which works out to 628 calories per 100 g. That is about 8.9% of a 2,000-calorie day.
Are Pinyon pine nuts (dried) high in protein?
Not especially. It has 3.3 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Pinyon pine nuts (dried) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pinyon pine nuts (dried)?
20 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
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