Nutrition Facts
Serving size 100g
Amount per serving
Calories 715
% Daily Value *
Total Fat 68g %105
Saturated Fat 5g %24
Trans Fat ~g
Cholesterol 0mg %0
Sodium 2mg %0
Total Carbohydrate 13g %4
Dietary Fiber 4g %13
Total Sugars 4g
Protein 14g
Vitamin D 0.0IU %0
Calcium 16.0mg %1
Iron 5.5mg %30
Potassium 597mg %15
Phosphorus 575.0mg %57
* The % Daily Value (DV) 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.
Vitamins in pine nuts
Vitamin D 0.0IU %0
Vitamin B12 0.0µg %0
Vitamin C 0.8mg %1
Vitamin A 29.0IU %1
Vitamin B5 (Pantothenic acid) 0.3mg %6
Vitamin B6 0.1mg %7
Choline, total 55.8mg %10
Vitamin B2 (Riboflavin) 0.2mg %17
Vitamin B3 (Niacin) 4.4mg %27
Vitamin B1 (Thiamin) 0.4mg %30
Vitamin K 53.9µg %45
Vitamin E 9.3mg %62
Minerals in pine nuts
Sodium 2.0mg %0
Calcium 16.0mg %1
Selenium 0.7µg %1
Potassium 597.0mg %16
Iron 5.5mg %31
Zinc 6.5mg %46
Phosphorus 575.0mg %58
Magnesium 251.0mg %60
Copper 1.3mg %147
Manganese 8.8mg %383
Amino Acids in pine nuts
Lysine 0.5g %24
Threonine 0.4g %33
Methionine 0.3g %33
Leucine 1.0g %34
Valine 0.7g %35
Tryptophan 0.1g %36
Isoleucine 0.5g %36
Histidine 0.3g %45
Tyrosine 0.5g %54
Phenylalanine 0.5g %56
Cystine 0.3g %94
Fatty Acids in pine nuts
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.11g %7
ALA 0.11g %10
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of pine nuts is 30.8/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Pine Nuts has an incomplete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Lysine | 45 | 39 |
| Threonine | 23 | 26 |
| Leucine | 59 | 71 |
| Valine | 39 | 49 |
| Tryptophan | 6 | 8 |
| Isoleucine | 30 | 39 |
| Histidine | 15 | 24 |
| Met+Cys | 22 | 39 |
| Phe+Tyr | 30 | 74 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in pine nuts is 0.8 which makes it a low P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of pine nuts is 6.7 which makes it a high energy density food.
How nutritious is this food?
Micronutrients in pine nuts as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that pine nuts is lacking.
meat
dairy & eggs
Nutrient Density Score for pine nuts is 16/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for pine nuts
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | 295.98 | <4 |
| Zinc:Copper | 4.87 | <12 |
| Potassium:Sodium | 298.50 | >2 |
| Caclcium:Magnesium | 0.06 | <2 |
| Iron:Copper | 4.15 | <15 |
| Calcium:Phosphorus | 0.03 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 39%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is not insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
12% of insulinogenic calories