How healthy are pine nuts?
Are pine nuts healthy? Yes, as part of a varied diet. Pine nuts score 34/100 on the HowHealthyIs Score: 100 g provide 673 kcal, 9.3 mg vitamin E and 251 mg magnesium. Pine nuts are rich in vitamin E, magnesium and manganese, usually eaten in small amounts. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pine nuts rank higher than 34% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E9%
- Magnesium9%
- Iron5%
- Protein4%
- Fiber2%
- Potassium2%
- Calcium0%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 31 minus 4 = 27. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pine nuts?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 673 kcal | 61 kcal | |
| Protein | 14 g | 1.2 g | 2% |
| Carbohydrates | 13 g | 1.2 g | 0% |
| Fiber | 3.7 g | 0.3 g | 1% |
| Sugars | 3.6 g | 0.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 68 g | 6.2 g | 8% |
| Saturated fat | 4.9 g | 0.4 g | 2% |
| Vitamins | |||
| Vitamin A | 1 µg | <0.1 µg | 0% |
| Vitamin C | 0.8 mg | <0.1 mg | 0% |
| Vitamin E | 9.3 mg | 0.8 mg | 6% |
| Minerals | |||
| Calcium | 16 mg | 1.4 mg | 0% |
| Iron | 5.5 mg | 0.5 mg | 3% |
| Potassium | 597 mg | 54 mg | 1% |
| Magnesium | 251 mg | 23 mg | 5% |
| Sodium | 2 mg | 0.2 mg | 0% |
Source: USDA FoodData Central, "Nuts, pine nuts, dried" (FDC 170591). Values rounded.
Why are pine nuts good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- Pesto
- Salads and pasta
What should you watch out for?
- Rarely, some pine nuts cause a temporary bitter taste for days ("pine mouth"). Expensive and calorie-dense.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.