Pine nuts are tiny, buttery, and dangerously snackable. They feel light, but they’re energy-dense, so the magic is in small portions.
In a nutshell: The values provided are approximate and can vary depending on the source, processing, and freshness.
1) Pine nut
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 673 kcal | 34% |
| Carbohydrates | 13.1 g | 5% |
| Fiber | 3.7 g | 13% |
| Sugars | 3.6 g | – |
| Protein | 13.7 g | 27% |
| Fat | 68.4 g | 88% |
| Vitamin A | 29 IU | 1% |
| Vitamin C | 0.8 mg | 1% |
| Potassium | 597 mg | 13% |
| Calcium | 16 mg | 1% |
Pros
- Rich, buttery taste makes small portions feel satisfying.
- Good add-on for salads, pasta, and breakfast bowls.
- Helps make simple meals feel more filling.
Cons
- Very calorie-dense, overeating is easy.
- Can go stale quickly if not stored airtight.
- Not suitable for people with nut allergy.
Right time to eat
- With meals as a topping.
- Mid-morning or evening snack in a very small portion.
- Before long travel as a portable add-on, not a large snack bowl.
Health benefits
- Supports better fullness when used in measured amounts.
- Fiber supports digestion routines.
- Potassium supports normal daily hydration balance.
Best way to eat
- Lightly toast for better flavor, then use as garnish.
- Mix into salads, pesto, oats, or curd bowls instead of eating handfuls.
- Store airtight in the fridge to maintain freshness.
*Percent Daily Values are based on a 2,000 calorie diet.
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