Nuts And Seeds • Deep Nutrition Analytics
Nuts, pine nuts, dried
Delivering 674 kcal per 100 grams, Nuts, pine nuts, dried functions as a nuts and seeds with fat (68.4g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 383% DV of Manganese (8.8 mg), making it an elite dietary source. Despite a higher energy concentration (6.7 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 13.7 g
- Carbohydrates
- 13.1 g
- Fat
- 68.4 g
- Fiber
- 3.7 g
Lipid & Energy Density Profile
Nuts, pine nuts, dried is an energy-rich food packing 68.4g of total lipids (91% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Potassium Rich
Supplies 597 mg of dietary potassium (13% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 5.5 mg of dietary iron (31% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 3.6 g |
| Total lipid (fat) | 68.4 g |
| Protein | 13.7 g |
| Fiber, total dietary | 3.7 g |
| Energy | 2820 kJ |
| Carbohydrate, by difference | 13.1 g |
| Energy | 673 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 8.8 mg |
| Copper | 1.3 mg |
| Vitamin E | 9.3 mg |
| Magnesium | 251 mg |
| Zinc | 6.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 9.3 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin K (phylloquinone) | 53.9 µg |
| Vitamin C, total ascorbic acid | 0.8 mg |
| Vitamin A, RAE | 1 µg |
| Vitamin A, IU | 29 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 16 mg |
| Potassium, K | 597 mg |
| Zinc, Zn | 6.5 mg |
| Selenium, Se | 0.7 µg |
| Iron, Fe | 5.5 mg |
| Magnesium, Mg | 251 mg |
| Phosphorus, P | 575 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 1.3 mg |
| Manganese, Mn | 8.8 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| PUFA 20:2 n-6 c,c | 0.4 g |
| PUFA 18:3 n-6 c,c,c | 0.1 g |
| PUFA 20:3 | 0.4 g |
| Sucrose | 3.5 g |
| Glucose | 0.1 g |
| Water | 2.3 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.2 g |
| MUFA 18:1 | 17.9 g |
| PUFA 18:2 | 33.2 g |
| MUFA 20:1 | 0.8 g |
| Lutein + zeaxanthin | 9 µg |
| Tocopherol, gamma | 11.2 mg |
| Niacin | 4.4 mg |
| Pantothenic acid | 0.3 mg |
| Isoleucine | 0.5 g |
| Leucine | 1 g |
| Lysine | 0.5 g |
| Cystine | 0.3 g |
| Valine | 0.7 g |
| Arginine | 2.4 g |
| Histidine | 0.3 g |
| Aspartic acid | 1.3 g |
| Serine | 0.8 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1 g |
| Ash | 2.6 g |
| Starch | 1.4 g |
| Fructose | 0.1 g |
| Carotene, beta | 17 µg |
| Tocotrienol, gamma | 0.7 mg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.2 mg |
| Tryptophan | 0.1 g |
| Threonine | 0.4 g |
| Methionine | 0.3 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.5 g |
| Alanine | 0.7 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.7 g |
| Proline | 0.7 g |
| SFA 22:0 | 0.1 g |
| MUFA 16:1 | 0 g |
| Folate, food | 34 µg |
| Fatty acids, total saturated | 4.9 g |
| Fatty acids, total monounsaturated | 18.8 g |
| Fatty acids, total polyunsaturated | 34.1 g |
| Folate, DFE | 34 µg |
| Betaine | 0.4 mg |
| PUFA 18:3 | 0.2 g |
| Choline, total | 55.8 mg |
| Campesterol | 20 mg |
| Beta-sitosterol | 132 mg |
| Folate, total | 34 µg |
Common serving sizes
- oz (167 kernels)28 g
- cup135 g
- nuts2 g
Compare Nuts, pine nuts, dried with Category Peers
Nuts, brazilnuts, dried, unblanched vs Nuts, pine nuts, dried
Compared to Nuts, brazilnuts, dried, unblanched, Nuts, pine nuts, dried has 51% less fiber and 2% higher calories per 100g.
Nuts, walnuts, english vs Nuts, pine nuts, dried
Compared to Nuts, walnuts, english, Nuts, pine nuts, dried has 45% less fiber and 3% higher calories per 100g.
Frequently Asked Questions
How many calories are in Nuts, pine nuts, dried?
A standard 100-gram serving of Nuts, pine nuts, dried contains 674 calories (2820 kJ), alongside 13.7g of protein, 13.1g of carbohydrates, and 68.4g of fat.
In common serving sizes:- 28g (oz (167 kernels)): ~191 kcal
- 135g (cup): ~910 kcal
- 2g (nuts): ~11 kcal
Is Nuts, pine nuts, dried suitable for a keto or low-carb diet?
Moderately. With 9.4g of net carbs per 100g, Nuts, pine nuts, dried can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Nuts, pine nuts, dried?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Nuts, pine nuts, dried are:
- Manganese: 8.8 mg (383% of your daily value)
- Copper: 1.32 mg (147% of your daily value)
- Vitamin E: 9.33 mg (62% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170591).