Nuts, Seeds & Oils
Pine Nuts (Pignoli), raw Nutrition Facts
How many calories are in Pine Nuts (Pignoli), raw?
Pine Nuts (Pignoli), raw has 673 calories per 100g.
Pine nuts (pignoli) are small, cream-colored edible seeds from pine cones, prized in Mediterranean and Middle Eastern cuisines. They have a delicate, buttery flavor and are essential for making traditional pesto sauce.
Nutrition Facts
Per 100g serving
Calories673
% Daily Value*
Total Fat
68.4g105%
Saturated Fat
4.9g25%
Trans Fat
0.0g
Polyunsaturated Fat
34.1g
Monounsaturated Fat
18.7g
Cholesterol
-0%
Sodium
2mg0%
Total Carbohydrate
13.1g4%
Dietary Fiber
3.7g13%
Total Sugars
3.6g
Protein
13.7g27%
Vitamin A
1mcg0%
Vitamin C
0.8mg1%
Vitamin D
-0%
Vitamin E
9.3mg62%
Vitamin K
53.9mcg45%
Vitamin B6
0.1mg5%
Vitamin B12
-0%
Folate
34mcg9%
Calcium
16mg1%
Iron
5.5mg31%
Potassium
597mg13%
Magnesium
251mg60%
Zinc
6.5mg59%
*The % Daily Value (DV) 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.
Health Benefits
- ✓High in manganese for bone health
- ✓Rich in vitamin K for blood clotting
- ✓Contains pinolenic acid that may suppress appetite
Best For
Making pesto sauceToasting for saladsMediterranean cooking
Storage
Store in airtight container in refrigerator for up to 3 months or freezer for up to 6 months due to high oil content
Serving Sizes
100g673 cal
1 cup909 cal
1 oz (28g)188 cal
10 kernels7 cal
Frequently Asked Questions
Why are pine nuts so expensive?
Pine nuts are expensive due to labor-intensive harvesting from pine cones and limited growing regions.
What is pine mouth syndrome?
A temporary bitter taste some people experience 1-3 days after eating pine nuts, though harmless and rare.
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