Nuts and seeds

Nuts, pine nuts, dried

Per 100 g

Calories: 673 kcal
Protein: 14 g
Fiber: 3.7 g
Fat: 68 g

High fat 85% of its calories come from fat. Our scale

All nutrients

Per 100 g of nuts, pine nuts, dried. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	13 g	5%
Protein	14 g	27%
Fat	68 g	88%
Water	2.3 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	3.7 g	13%
Sugars	3.6 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.34 g
Isoleucine	0.54 g
Leucine	0.99 g
Lysine	0.54 g
Methionine	0.26 g
Phenylalanine	0.52 g
Threonine	0.37 g
Tryptophan	0.11 g
Valine	0.69 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	4.9 g	24%
Monounsaturated fat	19 g
Polyunsaturated fat	34 g
Omega 3	0.11 g
Omega 6	33 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	1 µg	0%
Vitamin C	0.8 mg	1%
Vitamin D	0 µg	0%
Vitamin E	9.3 mg	62%
Vitamin K1	54 µg	45%
Thiamin (B1)	0.36 mg	30%
Riboflavin (B2)	0.23 mg	17%
Niacin (B3)	4.4 mg	27%
Pantothenic acid (B5)	0.31 mg	6%
Vitamin B6	0.09 mg	6%
Folate (DFE)	34 µg	9%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	16 mg	1%
Iron	5.5 mg	31%
Magnesium	251 mg	60%
Phosphorus	575 mg	46%
Potassium	597 mg	13%
Sodium	2 mg	0%
Zinc	6.5 mg	59%
Copper	1.3 mg	147%
Manganese	8.8 mg	383%
Selenium	0.7 µg	1%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	135 g	909 kcal
1 oz (167 kernels)	28 g	191 kcal
10 nuts	1.7 g	11 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.