Calories in Pine Nuts: Nutrition Facts & Serving Sizes
Per 1 cup (135g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One ounce of pine nuts (about 28g) contains 191 calories, 3.9g protein, 3.7g carbs, and 19.4g fat. Per 100g, pine nuts pack 673 calories with 68.4g of fat, making them one of the most calorie-dense tree nuts. The fat profile is predominantly polyunsaturated (34.1g per 100g) and monounsaturated (18.8g per 100g), with only 4.9g saturated. Pine nuts are exceptional for micronutrients: magnesium at 251mg per 100g supports over 60% of the daily value, phosphorus at 575mg fuels energy metabolism, and vitamin E at 9.3mg is a potent antioxidant. Zinc comes in at 6.5mg per 100g, supporting testosterone production and immune function. Vitamin K is high at 53.9mcg per 100g. Pine nuts are commonly used in pesto and as a salad topping, and despite their high calorie count, small amounts deliver serious micronutrient value.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (167 kernels) (28g) | 191.1 | 3.9g | 3.7g | 19.4g | 1.1g |
| 1 cup (135g) | 908.6 | 18.5g | 17.7g | 92.3g | 5g |
| 10 nuts (2g) | 11.4 | 0.2g | 0.2g | 1.2g | 0.1g |
| 100g | 673 | 13.7g | 13.1g | 68.4g | 3.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 673 | 34% |
| Protein | 13.7g | 27% |
| Total Fat | 68.4g | 88% |
| Saturated Fat | 4.9g | 25% |
| Total Carbohydrates | 13.1g | 5% |
| Dietary Fiber | 3.7g | 13% |
| Sugars | 3.6g | 7% |
| Sodium | 2mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 4.9g | 2% |
| Calcium | 16mg | 1% |
| Iron | 5.5mg | 31% |
| Potassium | 597mg | 13% |
| Vitamin A | 1mcg | 0% |
| Vitamin C | 0.8mg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 251mg | 60% |
| Phosphorus | 575mg | 46% |
| Zinc | 6.5mg | 59% |
| Selenium | 0.7mcg | 1% |
| Folate | 34mcg | 9% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 4.4mg | 28% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pine Nuts
Pine nuts punch above their weight in micronutrient density for a calorie-heavy food. The magnesium content at 251mg per 100g is one of the highest among common foods. Magnesium supports muscle contraction and relaxation, protein synthesis, sleep quality, and over 300 enzymatic reactions in the body. For anyone training hard, adequate magnesium is often overlooked but critical for recovery.
The fat profile of pine nuts is dominated by polyunsaturated fatty acids (34.1g per 100g), specifically linoleic acid and pinolenic acid. Pinolenic acid, unique to pine nuts, has been studied for its potential to stimulate appetite-suppressing hormones like GLP-1 and CCK, which may help with satiety control.
Vitamin E at 9.3mg per 100g supports antioxidant defense, protecting cells from the oxidative damage that comes with intense training. Zinc at 6.5mg per 100g contributes to testosterone synthesis and immune function. Iron at 5.5mg per 100g supports oxygen transport in the blood.
Phosphorus at 575mg per 100g is key for ATP production, bone structure, and cell membrane integrity. Potassium at 597mg per 100g helps with blood pressure regulation and electrolyte balance.
Despite the high calorie density, using pine nuts as a topping (10-20g portions) delivers a strong micronutrient return for a modest calorie investment.
Dietary Considerations
Pine nuts are naturally gluten-free, vegan, and paleo-friendly. With only 13.1g of carbs per 100g and 3.7g of fiber, the net carbs come to about 9.4g, making them compatible with keto and low-carb diets in small portions. The high fat content (68.4g per 100g) means calorie density is very high at 673 calories per 100g, so portion control is important for weight loss. A typical 1-ounce serving (28g) is a manageable 191 calories. Pine nuts are a tree nut and a common allergen. Those with tree nut allergies should avoid them. A small percentage of people experience pine mouth syndrome after eating pine nuts, a temporary metallic or bitter taste lasting days to weeks.
Daily Intake (100g)
100g of pine nut provides 34% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pine nuts?
Pine nuts contain 673 calories per 100g. A 1-ounce serving (about 28g, roughly 167 kernels) has approximately 191 calories.
Are pine nuts good for weight loss?
Pine nuts are calorie-dense at 673 calories per 100g, so large portions can quickly add up. However, small servings (1 oz) provide healthy fats and compounds that may support satiety. Used as a topping rather than a snack food, they can fit into a weight loss diet.
How much protein is in pine nuts?
Pine nuts contain 13.7g of protein per 100g. A 1-ounce serving provides about 3.9g of protein, making them a moderate protein source among tree nuts.
What makes pine nuts different from other nuts?
Pine nuts are unique for their exceptionally high magnesium content (251mg per 100g), their pinolenic acid fat content which may support appetite control, and their high vitamin K levels (53.9mcg per 100g). They also have a softer texture and more delicate flavor than most other tree nuts.
Are pine nuts keto-friendly?
Yes. Pine nuts have about 9.4g of net carbs per 100g (13.1g carbs minus 3.7g fiber). In small 1-ounce portions they contribute only about 2.6g net carbs, making them compatible with a ketogenic diet.
What is pine mouth syndrome?
Pine mouth syndrome is a temporary condition where eating pine nuts causes a metallic or bitter taste that can last from a few days to two weeks. It is harmless but can be unpleasant. Not all pine nuts cause it, and the exact cause is still debated.
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