Pine Nuts Nutritional Value And Analysis

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.

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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.

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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.

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%

low satiety
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medium satiety

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