Nuts, pine nuts, dried
FDC 170591cup (135 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 56 · -9 vs Nuts & seeds medianDried pine nuts score 56 of 100, a Fair rating, ranking 38 of 60 in Nuts & seeds and sitting below the category's median of 65. The nutrient profile is still substantial for a nut: vitamin E reaches 62% DV, magnesium hits 60% DV, and iron and protein land at 31% and 27% DV.
Pine nuts are the seed at the heart of pesto and are also toasted whole for salads, pilafs, and baked goods, prized for their soft, buttery texture. A cup weighs a hefty 135 grams and delivers 673 calories per 100 grams, so this is a nut measured in tablespoons rather than handfuls. Shoppers wanting a higher-scoring seed nearby could consider sesame seed kernels instead.
See how this score is calculated, build a plate around nuts, pine nuts, 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 | 673 kcal | 34% |
| Total fat | 68 g | 88% |
| Saturated fat | 4.9 g | 25% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 3.7 g | 13% |
| Sugars | 3.6 g | |
| Protein | 14 g | 27% |
| Potassium | 597 mg | 13% |
| Calcium | 16 mg | 1% |
| Iron | 5.5 mg | 31% |
| Magnesium | 251 mg | 60% |
| Vitamin C | 0.8 mg | 1% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 9.3 mg | 62% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 909 kcal | 45% |
| Total fat | 92 g | 118% |
| Saturated fat | 6.6 g | 33% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.7 mg | 0% |
| Carbohydrate | 18 g | 6% |
| Dietary fiber | 5 g | 18% |
| Sugars | 4.8 g | |
| Protein | 18 g | 37% |
| Potassium | 806 mg | 17% |
| Calcium | 22 mg | 2% |
| Iron | 7.5 mg | 41% |
| Magnesium | 339 mg | 81% |
| Vitamin C | 1.1 mg | 1% |
| Vitamin A | 1.4 µg | 0% |
| Vitamin E | 13 mg | 84% |
Source: USDA FoodData Central · Public domain
FDC 170591Original 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.
Seeds, safflower seed kernels, driedDensity 57 vs 56Nuts, ginkgo nuts, rawDensity 57 vs 56Seeds, sesame seed kernels, dried (decorticated)Density 57 vs 56Original analysis by NutriVerdict
In the kitchen and how to use it
Pine nuts have a soft, buttery texture and a mild, resinous sweetness that intensifies when they're toasted in a dry skillet for a minute or two, a step most cooks do before using them since raw pine nuts can taste flat. They're the traditional base of pesto, ground with basil, garlic, olive oil, and parmesan, and also get scattered over salads, stirred into rice pilafs, or worked into cookies and pastries in Mediterranean and Middle Eastern baking. Because they're small and oily, they toast quickly and can burn within seconds of browning, so constant attention at the stove matters.
Pine nuts are prone to rancidity due to their high fat content, so they keep best refrigerated or frozen in an airtight container rather than left in a warm pantry. At 673 calories per 100 g they're calorie-dense, so a small handful goes a long way; that same 135 g cup also carries 13.7 g of protein, 3.7 g of fiber, 62% DV vitamin E, and 60% DV magnesium, making even a modest portion meaningfully contribute to those nutrients.
Frequently asked questions about nuts, pine nuts
How many calories are in pine nuts?
Pine nuts are calorie-dense at 673 calories per 100 g, so a small handful is a substantial portion.
Are pine nuts a good source of vitamin E?
Yes, pine nuts provide 62% DV vitamin E per 100 g, one of the higher amounts among nuts.
How should pine nuts be stored?
Because of their high fat content, pine nuts turn rancid quickly and are best kept refrigerated or frozen in an airtight container.