Pine nuts Nutrition facts
Pine nuts
Crunchy yet buttery textured, pleasantly sweet, and delicious pine nuts are small edible seeds (kernels) of the female cone on a pine tree. Pine kernels are, indeed, a splendid source of plant-derived nutrients, essential minerals, vitamins, and 'heart-friendly' monounsaturated fatty acids that help health immensely by reducing bad cholesterol levels in the blood.
Botanically, pines belong to the family of Pinaceae, in the genus: Pinus. Some of the common names are pinon nuts, pignoli, cedar nuts, chilgoza, pinyon pinenuts, etc.
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 673 Kcal | 34% |
| Carbohydrates | 13.08 g | 10% |
| Protein | 13.69 g | 24% |
| Total Fat | 68.37 g | 228% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 3.7 g | 10% |
| Vitamins | ||
| Folates | 34 µg | 9% |
| Niacin | 4.387 mg | 27% |
| Pantothenic acid | 0.313 mg | 6% |
| Pyridoxine | 0.094 mg | 7% |
| Riboflavin | 0.227 mg | 17% |
| Thiamin | 0.364 mg | 30% |
| Vitamin A | 29 IU | 1% |
| Vitamin C | 0.8 mg | 1% |
| Vitamin E | 9.33 mg | 62% |
| Electrolytes | ||
| Sodium | 2 mg | 0% |
| Potassium | 597 mg | 13% |
| Minerals | ||
| Calcium | 16 mg | 1.5% |
| Copper | 1.324 mg | 147% |
| Iron | 5.53 mg | 69% |
| Magnesium | 251 mg | 63% |
| Manganese | 8.802 mg | 383% |
| Phosphorus | 575 mg | 82% |
| Selenium | 0.7 µg | 1% |
| Zinc | 6.45 mg | 58% |
| Phyto-nutrients | ||
| Carotene-ß | 17 µg | -- |
| Crypto-xanthin-ß | 0 µg | -- |
| Lutein-zeaxanthin | 9 µg | -- |