Pinon Nuts (Roasted (navajo))
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.Pinon Nuts, roasted (Navajo)
American Indian/Alaska Native Foods
A 100g serving covers 155% of the daily recommended Dietary Fiber, making Pinon Nuts (Roasted (navajo)) one of the more concentrated dietary sources of this nutrient. Fat dominates the macronutrient profile at 34.1g per 100g, with protein contributing just 7.4g. At 541 calories per 100g, Pinon Nuts (Roasted (navajo)) is highly concentrated in energy, typical of foods rich in fats or sugars. At 310mg of sodium per 100g, Pinon Nuts (Roasted (navajo)) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Pinon Nuts (Roasted (navajo)) provides 43.4g of dietary fiber per 100g (155% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Pinon Nuts (Roasted (navajo)) delivers meaningful amounts of 17 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein5%7.4 g
- Fat57%34.1 g
- Carbs38%51.1 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 5.0 | G |
| Energy | 541 | KCAL |
| Protein | 7.4 | G |
| Total lipid (fat) | 34.1 | G |
| Carbohydrate, by difference | 51.1 | G |
| Fiber, total dietary | 43.4 | G |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.21 | MG |
| Riboflavin | 0.22 | MG |
| Niacin | 1.6 | MG |
| Vitamin B-6 | 0.12 | MG |
| Folate, total | 7.0 | UG |
| Vitamin E (alpha-tocopherol) | 11.3 | MG |
| Calcium, Ca | 18.0 | MG |
| Iron, Fe | 3.5 | MG |
| Magnesium, Mg | 152 | MG |
| Phosphorus, P | 345 | MG |
| Potassium, K | 458 | MG |
| Sodium, Na | 310 | MG |
| Zinc, Zn | 2.9 | MG |
| Copper, Cu | 0.65 | MG |
| Manganese, Mn | 1.7 | MG |
| Energy | 2262 | kJ |
| Ash | 2.5 | G |
| Sucrose | 3.5 | G |
| Glucose | 0.15 | G |
| Fructose | 0.30 | G |
| Lactose | 0 | G |
| Maltose | 0 | G |
| Starch | 5.5 | G |
| Pantothenic acid | 0.79 | MG |
| Folate, food | 7.0 | UG |
| Tocopherol, gamma | 0 | MG |
| Tocopherol, delta | 0 | MG |
| Fatty acids, total saturated | 3.2 | 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 | 2.3 | G |
| SFA 17:0 | 0 | G |
| SFA 18:0 | 0.75 | G |
| SFA 20:0 | 0.13 | G |
| SFA 22:0 | 0.04 | G |
| SFA 24:0 | 0 | G |
| Fatty acids, total monounsaturated | 15.6 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0.06 | G |
| MUFA 17:1 | 0 | G |
| MUFA 18:1 | 15.3 | G |
| MUFA 20:1 | 0.21 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 14.4 | G |
| PUFA 18:2 | 14.2 | G |
| PUFA 18:3 | 0.07 | G |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.07 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:2 n-6 c,c | 0.08 | G |
| PUFA 20:3 | 0 | 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 |
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Nutrient Highlights
- Pinon Nuts (Roasted (navajo)) is a excellent source of Fiber (155% DV) — see top foods ranked by Fiber
- Pinon Nuts (Roasted (navajo)) is a excellent source of Magnesium (36% DV) — see top foods ranked by Magnesium
- Pinon Nuts (Roasted (navajo)) is a excellent source of Zinc (26% DV) — see top foods ranked by Zinc
- Pinon Nuts (Roasted (navajo)) is a excellent source of Iron (20% DV) — see top foods ranked by Iron
- Pinon Nuts (Roasted (navajo)) is a good source of Protein (15% DV) — see top foods ranked by Protein
Dietary Considerations
With 458mg of potassium per 100g, individuals on a renal diet should moderate their intake of Pinon Nuts (Roasted (navajo)). See the Kidney Disease & Low-Potassium Diet guide for more.
Pinon Nuts (Roasted (navajo)) provides 3.5mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
The antioxidant content of Pinon Nuts (Roasted (navajo)) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top <1% (#1 of 8,262)
- Magnesium: top 4% (#330 of 8,262)
- Potassium: top 10% (#826 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: 169821.
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