Nuts, pilinuts, dried
FDC 170590cup (120 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 28 · -37 vs Nuts & seeds medianPili nuts are calorie-dense but still land at just 28 of 100 on the Nutrient Density Score, a Low band that ranks them 54th of 60 in Nuts & seeds, well below the category's median score of 65. Magnesium is the headline number at an excellent 72% DV, with protein close behind at an excellent 22% DV, a rare combination for a tree nut.
Native to the Philippines, pili nuts are usually eaten roasted as a snack or used in confections, with a cup (120 g) a generous reference serving given how energy-dense they are at 719 calories per 100 g. The honest caveat: they're high in saturated fat at 31.2 g per 100 g, well above most other nuts, so macadamia nuts are a higher-scoring choice if saturated fat is a concern.
See how this score is calculated, build a plate around nuts, pilinuts, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 719 kcal | 36% |
| Total fat | 80 g | 102% |
| Saturated fat | 31 g | 156% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 4 g | 1% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 11 g | 22% |
| Potassium | 507 mg | 11% |
| Calcium | 145 mg | 11% |
| Iron | 3.5 mg | 20% |
| Magnesium | 302 mg | 72% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 863 kcal | 43% |
| Total fat | 96 g | 122% |
| Saturated fat | 37 g | 187% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.6 mg | 0% |
| Carbohydrate | 4.8 g | 2% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 13 g | 26% |
| Potassium | 608 mg | 13% |
| Calcium | 174 mg | 13% |
| Iron | 4.2 mg | 24% |
| Magnesium | 362 mg | 86% |
| Vitamin C | 0.72 mg | 1% |
| Vitamin A | 2.4 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170590Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, beechnuts, driedDensity 36 vs 28Nuts, macadamia nuts, rawDensity 37 vs 28Nuts, acorns, driedDensity 39 vs 28Original analysis by NutriVerdict
In the kitchen and how to use it
Pili nuts are a Philippine native nut with a soft, buttery texture closer to a macadamia than a crunchy almond, and a mild, slightly sweet flavor that makes them popular candied, roasted with salt, or dipped in chocolate as a snack. In Filipino cooking they also appear in pastries and confections, and their high oil content means they can be pressed for oil or simply eaten raw or lightly toasted as a rich, satisfying nibble.
Because of their high fat content, keep dried pili nuts in a sealed container in a cool spot or the refrigerator to slow the oils from turning rancid. A cup (120 g) provides 719 calories with 79.6 g of fat, plus notable magnesium at 72% DV, 10.8 g of protein (22% DV) and 20% DV for iron, making them a calorie-dense way to add magnesium and a moderate amount of protein to a snack mix or trail mix rather than an everyday high-volume food.
Frequently asked questions about nuts, pilinuts
How many calories are in pili nuts?
A one-cup, 120 g serving of dried pili nuts has 719 calories.
Are pili nuts a good source of magnesium?
Yes, that serving provides 72% of the Daily Value for magnesium, along with 20% DV for iron.
How are pili nuts eaten?
They are commonly eaten roasted and salted, candied, or dipped in chocolate, thanks to their soft, buttery texture.