Calories in Pine Nuts
If you would like to find out how many calories are pine nuts, then you have come to the right page. Here we have for you a simple guide to both pine nut calories, and also pine nut nutrition facts.
By highlighting the various nutritional benefits of pine nuts, we explain exactly why they are something that can be very good for you indeed.
How many calories in pine nuts?
Let's first of all look at how many calories in pine nuts using a realistic size snack serving.
- A 135 g cup of dried pine nuts has 909 calories in
Pine nuts calories by weight
- In 1 oz of dried pine nuts there are 188 calories
- In 100 g of dried pine nuts there are 673 calories
We hope that this section has answered all of your questions on the calories pine nuts contain. In order to find out all about the various nutritional benefits of pine nuts, please continue to read the following section.
Pine nuts nutrition facts
The following pine nuts nutrition facts are based on 100 g of dried pine nuts.
- Vitamin A - 39.1 IU
- Vitamin B1 (Thiamin) - 0.5 milligrams (a helpful 33% of the total needed in a day)
- Vitamin B2 (Riboflavin) - 0.3 milligrams (a useful 18% of your RDA)
- Vitamin B3 (Niacin) - 5.9 milligrams (30% of your daily total)
- Vitamin B5 (Pantothenic acid) - 0.4 milligrams
- Vitamin B6 - 0.1 milligrams
- Vitamin B9 (Folate) - 45.9 micrograms
- Vitamin B12 - 0.0 micrograms
- Vitamin C - 1.1 milligrams
- Vitamin E- 12.6 milligrams (an impressive 63% of your RDA)
- Vitamin K - 72.8 micrograms (an amazing 91% of your recommended daily allowance)
- Choline - 75.3 milligrams
- Calcium - 21.6 milligrams
- Copper - 1.8 milligrams (an impressive 89% of your RDA)
- Iron - 7.5 milligrams (a helpful 41% of your RDA)
- Magnesium - 339 milligrams (a huge 85% of your recommended daily allowance)
- Manganese - 11.9 milligrams (a very useful 594% of your RDA)
- Phosphorus - 776 milligrams (78% of the total you need in a day)
- Potassium - 806 milligrams (23% of the total needed in a day)
- Selenium - 0.9 micrograms
- Sodium - 2.7 milligrams
- Zinc - 8.7 milligrams (a very handy 58% of the total zinc you should be getting in one day)
- Protein - 18.5 g (an impressive 37% of your RDA)
- Dietary Fiber - 5.0 g (a useful 20% of the total needed in a day)
- Carbohydrates - 23.6 g
- Water - 3.1 g
- Total fats - 92.3 g (of which 6.6 g is saturated fat)
- Sugars - 4.8 g
The RDA/RDI featured in this list applies to the average male adult and can vary due to age, gender and individual requirements due to medical reasons.
Find out much more about the various nutrients that are listed above by checking out our vitamins and minerals menu. We have a page for each one explaining exactly what positive contributions they make to the health of your body, and highlighting all of the other foods that they can be found in.
Are pine nuts good for you?
So you have read about the number of calories in pine nuts, and also seen their nutritional values, but are pine nuts good for you? Well as you can see this nut is absolutely loaded with nutritional benefits. You can get an immense amount of magnesium, zinc, manganese, Phosphorus, iron, B vitamins as well as vitamins E and K, not to mention a great dose of protein and fiber. This makes the pine nut very unique, as few other foods offer such a high amount, of so many nutrients.
There is the fact that there are a fair few pine nut calories to weigh up, and there is also a high amount of fat, however this just means that although pine nuts are good for you, this is primarily in small doses. That way you are not sending your calorie and fat levels through the roof, but you are doing the levels of multiple nutrients in your body a big favor.
More information
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