Nuts Pine Nuts (Raw)
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, raw
Nut and Seed Products
A 100g serving covers 446% of the daily recommended Manganese, making Nuts Pine Nuts (Raw) one of the more concentrated dietary sources of this nutrient. Both protein (15.7g) and fat (61.3g) are substantial, making Nuts Pine Nuts (Raw) a calorie-efficient source of both macronutrients. With only 0mg of sodium, Nuts Pine Nuts (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 3.9g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Nuts Pine Nuts (Raw) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein9%15.7 g
- Fat80%61.3 g
- Carbs11%18.6 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 1.9 | G |
| Protein | 15.7 | G |
| Total lipid (fat) | 61.3 | G |
| Carbohydrate, by difference | 18.6 | G |
| Fiber, total dietary | 3.9 | G |
| Thiamin | 0.63 | MG |
| Niacin | 4.5 | MG |
| Vitamin B-6 | 0.25 | MG |
| Vitamin K (phylloquinone) | 3.2 | UG |
| Calcium, Ca | 8.7 | MG |
| Iron, Fe | 5.4 | MG |
| Magnesium, Mg | 206 | MG |
| Phosphorus, P | 540 | MG |
| Potassium, K | 655 | MG |
| Sodium, Na | 0 | MG |
| Zinc, Zn | 5.7 | MG |
| Copper, Cu | 1.1 | MG |
| Manganese, Mn | 10.3 | MG |
| Energy (Atwater General Factors) | 689 | KCAL |
| Energy (Atwater Specific Factors) | 643 | KCAL |
| Nitrogen | 3.0 | G |
| Ash | 2.5 | G |
| Molybdenum, Mo | 3.3 | UG |
| Biotin | 12.9 | UG |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Vitamin K (Menaquinone-4) | 0 | UG |
| Tryptophan | 0.15 | G |
| Threonine | 0.47 | G |
| Isoleucine | 0.57 | G |
| Leucine | 1.1 | G |
| Lysine | 0.59 | G |
| Methionine | 0.33 | G |
| Phenylalanine | 0.59 | G |
| Tyrosine | 0.59 | G |
| Valine | 0.74 | G |
| Arginine | 2.7 | G |
| Histidine | 0.37 | G |
| Alanine | 0.75 | G |
| Aspartic acid | 1.4 | G |
| Glutamic acid | 3.4 | G |
| Glycine | 0.73 | G |
| Proline | 1.0 | G |
| Serine | 0.98 | G |
| Hydroxyproline | 0 | G |
| Cysteine | 0.47 | G |
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Nutrient Highlights
- Nuts Pine Nuts (Raw) is a excellent source of Zinc (52% DV) — see top foods ranked by Zinc
- Nuts Pine Nuts (Raw) is a excellent source of Magnesium (49% DV) — see top foods ranked by Magnesium
- Nuts Pine Nuts (Raw) is a excellent source of Protein (31% DV) — see top foods ranked by Protein
- Nuts Pine Nuts (Raw) is a excellent source of Iron (30% DV) — see top foods ranked by Iron
- Nuts Pine Nuts (Raw) is a good source of Fiber (14% DV) — see top foods ranked by Fiber
Dietary Considerations
With 655mg of potassium per 100g, individuals on a renal diet should moderate their intake of Nuts Pine Nuts (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Nuts Pine Nuts (Raw) is naturally low in sodium at 0mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Nuts Pine Nuts (Raw) provides 5.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Magnesium: top 2% (#165 of 8,262)
- Potassium: top 5% (#413 of 8,262)
- Iron: top 7% (#578 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: 2346392.
View on USDA FoodData Central →