Nuts Pine Nuts (Dried)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Nuts, pine nuts, dried
Nut and Seed Products
A 100g serving covers 383% of the daily recommended Manganese, making Nuts Pine Nuts (Dried) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (13.7g), fat (68.4g), and carbohydrates (13.1g) per 100g. At 673 calories per 100g, Nuts Pine Nuts (Dried) is highly concentrated in energy, typical of foods rich in fats or sugars. With only 2mg of sodium, Nuts Pine Nuts (Dried) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 3.7g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Nuts Pine Nuts (Dried) delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein8%13.7 g
- Fat85%68.4 g
- Carbs7%13.1 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 2.3 | G |
| Energy | 673 | KCAL |
| Protein | 13.7 | G |
| Total lipid (fat) | 68.4 | G |
| Carbohydrate, by difference | 13.1 | G |
| Fiber, total dietary | 3.7 | G |
| Total Sugars | 3.6 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0.80 | MG |
| Thiamin | 0.36 | MG |
| Riboflavin | 0.23 | MG |
| Niacin | 4.4 | MG |
| Vitamin B-6 | 0.09 | MG |
| Folate, total | 34.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 1.0 | UG |
| Vitamin E (alpha-tocopherol) | 9.3 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 53.9 | UG |
| Calcium, Ca | 16.0 | MG |
| Iron, Fe | 5.5 | MG |
| Magnesium, Mg | 251 | MG |
| Phosphorus, P | 575 | MG |
| Potassium, K | 597 | MG |
| Sodium, Na | 2.0 | MG |
| Zinc, Zn | 6.5 | MG |
| Copper, Cu | 1.3 | MG |
| Manganese, Mn | 8.8 | MG |
| Selenium, Se | 0.70 | UG |
| Energy | 2816 | kJ |
| Ash | 2.6 | G |
| Sucrose | 3.5 | G |
| Glucose | 0.07 | G |
| Fructose | 0.07 | G |
| Lactose | 0 | G |
| Maltose | 0 | G |
| Galactose | 0 | G |
| Starch | 1.4 | G |
| Pantothenic acid | 0.31 | MG |
| Folic acid | 0 | UG |
| Folate, food | 34.0 | UG |
| Folate, DFE | 34.0 | UG |
| Choline, total | 55.8 | MG |
| Betaine | 0.40 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 17.0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 29.0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 9.0 | UG |
| Vitamin E, added | 0 | MG |
| Tocopherol, beta | 0 | MG |
| Tocopherol, gamma | 11.2 | MG |
| Tocopherol, delta | 0 | MG |
| Tocotrienol, alpha | 0 | MG |
| Tocotrienol, beta | 0 | MG |
| Tocotrienol, gamma | 0.69 | MG |
| Tocotrienol, delta | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Fatty acids, total saturated | 4.9 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 15:0 | 0 | G |
| SFA 16:0 | 3.2 | G |
| SFA 17:0 | 0 | G |
| SFA 18:0 | 1.4 | G |
| SFA 20:0 | 0.23 | G |
| SFA 22:0 | 0.07 | G |
| SFA 24:0 | 0 | G |
| Fatty acids, total monounsaturated | 18.8 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0.02 | G |
| MUFA 17:1 | 0 | G |
| MUFA 18:1 | 17.9 | G |
| MUFA 20:1 | 0.80 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 34.1 | G |
| PUFA 18:2 | 33.1 | G |
| PUFA 18:3 | 0.16 | G |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.11 | G |
| PUFA 18:3 n-6 c,c,c | 0.05 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:2 n-6 c,c | 0.40 | G |
| PUFA 20:3 | 0.35 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Stigmasterol | 0 | MG |
| Campesterol | 20.0 | MG |
| Beta-sitosterol | 132 | MG |
| Tryptophan | 0.11 | G |
| Threonine | 0.37 | G |
| Isoleucine | 0.54 | G |
| Leucine | 0.99 | G |
| Lysine | 0.54 | G |
| Methionine | 0.26 | G |
| Cystine | 0.29 | G |
| Phenylalanine | 0.52 | G |
| Tyrosine | 0.51 | G |
| Valine | 0.69 | G |
| Arginine | 2.4 | G |
| Histidine | 0.34 | G |
| Alanine | 0.68 | G |
| Aspartic acid | 1.3 | G |
| Glutamic acid | 2.9 | G |
| Glycine | 0.69 | G |
| Proline | 0.67 | G |
| Serine | 0.83 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| nuts (1.7g) | 11 | 0.2g | 1.2g | 0.2g |
| oz (167 kernels) (28.35g) | 191 | 3.9g | 19.4g | 3.7g |
| cup (135g) | 909 | 18.5g | 92.3g | 17.7g |
Scaled from Nuts Pine Nuts (Dried)'s per-100g values using USDA portion data.
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Based on protein, fat, carbs, fiber, and 11 other nutrients
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Nutrient Highlights
- Nuts Pine Nuts (Dried) is a excellent source of Magnesium (60% DV) — see top foods ranked by Magnesium
- Nuts Pine Nuts (Dried) is a excellent source of Zinc (59% DV) — see top foods ranked by Zinc
- Nuts Pine Nuts (Dried) is a excellent source of Iron (31% DV) — see top foods ranked by Iron
- Nuts Pine Nuts (Dried) is a excellent source of Protein (27% DV) — see top foods ranked by Protein
- Nuts Pine Nuts (Dried) is a good source of Fiber (13% DV) — see top foods ranked by Fiber
Dietary Considerations
With 597mg of potassium per 100g, individuals on a renal diet should moderate their intake of Nuts Pine Nuts (Dried). See the Kidney Disease & Low-Potassium Diet guide for more.
Nuts Pine Nuts (Dried) is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Nuts Pine Nuts (Dried) provides 5.5mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
The antioxidant content of Nuts Pine Nuts (Dried) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.
Rankings Among 8,262 USDA Foods
- Magnesium: top 2% (#165 of 8,262)
- Zinc: top 5% (#413 of 8,262)
- Potassium: top 6% (#496 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170591.
View on USDA FoodData Central →