Pinon Nuts, roasted (Navajo)
* 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 MG | 0% | |
| Thiamin | 0.2 MG | 18% | |
| Riboflavin | 0.2 MG | 17% | |
| Niacin | 1.6 MG | 10% | |
| Pantothenic acid | 0.8 MG | 16% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 7 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 11.3 MG | 75% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 18 MG | 1% | |
| Iron, Fe | 3.5 MG | 20% | |
| Magnesium, Mg | 152 MG | 36% | |
| Phosphorus, P | 345 MG | 28% | |
| Potassium, K | 458 MG | 10% | |
| Sodium, Na | 310 MG | 13% | |
| Zinc, Zn | 2.9 MG | 26% | |
| Copper, Cu | 0.7 MG | 73% | |
| Manganese, Mn | 1.7 MG | 76% |
Nutrition Highlights
- High in dietary fiber (43.4g per 100g), supporting digestive health.
- Good source of Iron, Fe (20% DV).
- Good source of Magnesium, Mg (36% DV).
- Good source of Phosphorus, P (28% DV).
- Good source of Zinc, Zn (26% DV).
- Rich source of Copper, Cu (73% of Daily Value per 100g).
About Pinon Nuts, roasted (Navajo)
These small, creamy nuts are harvested from the pinyon pine trees native to the southwestern United States, particularly in the high desert regions where they hold cultural significance for the Navajo people. The roasting process enhances their naturally rich, buttery flavor while making them more shelf-stable. Nutritionally, they stand out for their impressive fiber content at 43.4g per 100g serving, which is exceptionally high for a nut. They're also energy-dense, providing 541 calories per 100g, with a balanced macronutrient profile featuring 7.4g of protein and 34.1g of healthy fats.
In traditional Navajo cuisine, these nuts are often enjoyed as a simple roasted snack or incorporated into ceremonial dishes. Their versatility extends to modern cooking applications - they can be ground into flour for baking, blended into sauces, or sprinkled over salads for added texture and nutrition. The high fiber content makes them particularly beneficial for digestive health, while their protein and healthy fats provide sustained energy. However, due to their calorie density, portion control is advisable for those monitoring caloric intake. The roasting process not only develops their flavor but also makes their nutrients more bioavailable, making them both a nutritious and culturally significant food choice.
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