Nuts, pine nuts, dried
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.8 MG | 1% | |
| Thiamin | 0.4 MG | 30% | |
| Riboflavin | 0.2 MG | 17% | |
| Niacin | 4.4 MG | 27% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 34 UG | 9% | |
| Choline, total | 55.8 MG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 9.3 MG | 62% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 53.9 UG | 45% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 16 MG | 1% | |
| Iron, Fe | 5.5 MG | 31% | |
| Magnesium, Mg | 251 MG | 60% | |
| Phosphorus, P | 575 MG | 46% | |
| Potassium, K | 597 MG | 13% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 6.5 MG | 59% | |
| Copper, Cu | 1.3 MG | 147% | |
| Manganese, Mn | 8.8 MG | 383% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Good source of protein with 13.7g per 100g.
- Good source of dietary fiber (3.7g per 100g).
- Good source of Iron, Fe (31% DV).
- Rich source of Magnesium, Mg (60% of Daily Value per 100g).
- Good source of Phosphorus, P (46% DV).
- Rich source of Zinc, Zn (59% of Daily Value per 100g).
About Nuts, pine nuts, dried
These small, elongated nuts are harvested from pine trees and are known for their delicate, buttery flavor and slightly sweet taste. They are a rich source of healthy fats, primarily monounsaturated and polyunsaturated fats, which can support heart health when consumed in moderation. They also provide a good amount of plant-based protein and dietary fiber, contributing to satiety and digestive health. Additionally, they contain essential minerals like magnesium, iron, and zinc, as well as vitamin E, an antioxidant that helps protect cells from oxidative damage.
Due to their high fat content, they are calorie-dense, so portion control is important for those monitoring caloric intake. They are commonly used in Mediterranean and Middle Eastern cuisines, often toasted to enhance their flavor before being added to dishes. They are a key ingredient in pesto sauce, where they are blended with basil, garlic, olive oil, and Parmesan cheese. They can also be sprinkled over salads, incorporated into baked goods, or used as a crunchy topping for pasta and vegetable dishes. Their rich, nutty taste makes them a versatile addition to both savory and sweet recipes.
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