Nuts & Seeds Phytochemical data available High protein 🇬🇧 CoFID 2021 · 14-839
✦ Exceptional manganese ✦ Pinolenic acid: appetite research ✦ Vitamin E and zinc ✦ Copper and magnesium

Pine nuts are the edible seeds of pine trees, most commonly from Pinus pinea in the Mediterranean. They are exceptionally rich in manganese and provide good amounts of vitamin E, magnesium, zinc, copper, and vitamin K. Their fat is predominantly polyunsaturated (pinolenic acid, unique to pine nuts), which has been studied for appetite suppression effects.

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Preparation note

Toast in a dry pan over medium heat for 2-3 minutes until golden — they burn very easily so watch constantly. Pine nut syndrome (a temporary bitter metallic taste) affects a small minority; this resolves within days.

Sources: CoFID 2021

Macronutrients per 100g

2,840
kJ
Energy
14.0
g
Protein
4.00
g
Carbs
1.90
g
Fibre
68.6
g
Fat
3.90
g
Sugars
4.60
g
Saturates
0.00
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 780 mg 39%
Phosphorus 650 mg 93%
Magnesium 270 mg 72%
Folate 132 µg 66%
Chloride 41.0 mg 5%
Vitamin E (alpha-TE) 12.5 mg 104%
Calcium 11.0 mg 1%
Manganese 7.90 mg 200%
Zinc 6.50 mg 65%
Iron 5.60 mg 40%
Niacin (B3) 3.80 mg 24%
Copper 1.32 mg 132%
Vitamin A (RAE) 0.830 µg 0%
Thiamin (B1) 0.730 mg 66%
Riboflavin (B2) 0.190 mg 14%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Iodine 0.000 µg 0%
Polyunsaturated fat (PUFA) 34.2 g —
Monounsaturated fat 18.8 g —
Trans fat 0.000 g —
Sucrose 3.70 g —
Glucose (dextrose) 0.100 g —
Fructose 0.100 g —
Maltose 0.000 g —
Cholesterol 0.000 mg —
Glutamic acid 2.66 g —
Arginine 1.68 g —
Aspartic acid 1.26 g —
Leucine 1.15 g —
Valine 0.798 g —
Phenylalanine 0.714 g —
Serine 0.700 g —
Proline 0.700 g —
Alanine 0.700 g —
Isoleucine 0.644 g —
Glycine 0.630 g —
Threonine 0.504 g —
Tyrosine 0.490 g —
Lysine 0.490 g —
Histidine 0.364 g —
Methionine 0.308 g —
Cysteine 0.252 g —
Tryptophan 0.210 g —
Plant sterols (total) 198 mg —
Beta-carotene 10.0 µg —
Retinol (vitamin A) 0.000 µg 0%
Omega-6 (Linoleic acid) 34.1 g —
Omega-3 (Alpha-linolenic acid) 0.100 g —

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.