Nutrition facts · USDA values per 100 g
Calories & Macros in Pine Nuts
Quick answer
Pine Nuts has 673 kcal per 100 g. 1 oz (28.4 g) has 191 kcal, 3.9 g of protein, 3.7 g of carbs and 19.4 g of fat.
- Calories
- 673kcal
- per 100 g
- Protein
- 13.7g
- per 100 g
- Carbs
- 13.1g
- per 100 g
- Fat
- 68.4g
- per 100 g
- Protein 8% · 13.7 g
- Carbs 7% · 13.1 g
- Fat 85% · 68.4 g
Calories in any amount of Pine Nuts
Weigh your portion and type it in, in grams or ounces; it starts at 1 oz (28.4 g). Every value scales from the USDA figures per 100 g, so 250 g has two and a half times the calories of 100 g.
- Calories
- 191kcal
- Protein
- 3.9g
- Carbs
- 3.7g
- Fat
- 19.4g
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28.3 g) | 191 kcal | 3.9 g | 3.7 g | 19.4 g |
| 50 g | 337 kcal | 6.8 g | 6.5 g | 34.2 g |
| 100 g | 673 kcal | 13.7 g | 13.1 g | 68.4 g |
| 150 g | 1,010 kcal | 20.5 g | 19.6 g | 102.6 g |
| 200 g | 1,346 kcal | 27.4 g | 26.2 g | 136.7 g |
| 250 g | 1,683 kcal | 34.2 g | 32.7 g | 170.9 g |
| 300 g | 2,019 kcal | 41.1 g | 39.2 g | 205.1 g |
| 500 g | 3,365 kcal | 68.5 g | 65.4 g | 341.9 g |
| 1 lb (454 g) | 3,053 kcal | 62.1 g | 59.3 g | 310.1 g |
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup: 135 g | 909 kcal | 18.5 g | 17.7 g | 92.3 g |
| 1 oz (167 kernels): 28.4 g | 191 kcal | 3.9 g | 3.7 g | 19.4 g |
| 10 nuts: 1.7 g | 11 kcal | 0.2 g | 0.2 g | 1.2 g |
Pine Nuts nutrition facts per 100 g
| Nutrient | Per 100 g | % Daily Value |
|---|---|---|
| Calories | 673 kcal | – |
| Protein | 13.7 g | 27% |
| Total fat | 68.4 g | 88% |
| Saturated fat | 4.9 g | 24% |
| Monounsaturated fat | 18.8 g | – |
| Polyunsaturated fat | 34.1 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 13.1 g | 5% |
| Dietary fiber | 3.7 g | 13% |
| Total sugars | 3.59 g | – |
| Sodium | 2 mg | <1% |
| Potassium | 597 mg | 13% |
| Calcium | 16 mg | 1% |
| Iron | 5.53 mg | 31% |
| Magnesium | 251 mg | 60% |
| Phosphorus | 575 mg | 46% |
| Zinc | 6.45 mg | 59% |
| Vitamin A (RAE) | 1 µg | <1% |
| Vitamin C | 0.8 mg | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 9.33 mg | 62% |
| Vitamin K | 53.9 µg | 45% |
| Vitamin B6 | 0.09 mg | 6% |
| Vitamin B12 | 0 µg | 0% |
| Folate (DFE) | 34 µg | 9% |
| Thiamin (B1) | 0.36 mg | 30% |
| Riboflavin (B2) | 0.23 mg | 17% |
| Niacin (B3) | 4.39 mg | 27% |
| Caffeine | 0 mg | – |
| Alcohol | 0 g | – |
| Water | 2.28 g | – |
% Daily Value is how much 100 g contributes to the FDA Daily Values for adults and children 4 years and older, the figures on US nutrition labels; a dash means there is no Daily Value for that nutrient. "Not reported" means USDA has no measurement for this food, not that it contains none.
How Pine Nuts fits common diet targets
- Net carbs
- 9.4g
- per 100 g
- Protein per 100 kcal
- 2g
- Energy density
- 6.73kcal/g
- high
- Net carbs are total carbohydrate minus fiber: 13.1 g − 3.7 g = 9.4 g per 100 g. Low-carb plans usually count these.
- Protein per 100 kcal compares how much protein each food gives for the same calories: Pine Nuts gives 2 g.
- Energy density is calories per gram. At 6.73 kcal/g, Pine Nuts is high on the CDC's scale (very low below 0.6, low to 1.5, medium to 4, high above 4); lower-density foods give a larger portion for the same calories.
Scan your pine nuts plate
Take a photo of a meal with pine nuts in it and CalorTracker's AI estimates the calories and macros for you to check. Free to start, no card needed to explore.
Values are USDA averages for the food as described below; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
USDA describes this food as “Nuts, pine nuts, dried” (FoodData Central SR Legacy 2018-04). Want your own numbers? The macro calculator sets a daily target to compare against.
Source: USDA FoodData Central, FDC 170591, retrieved . How we calculate.