Food · Nut and Seed Products
Pine nuts nutrition facts
A typical portion of pine nuts (1 oz; 28.35 g, dried) has 190 calories and 4g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 629 calories (pinyon, dried) to 673 (dried).
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Nuts, pine nuts, dried, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 13.7g
- more than 61% of 8,218 USDA reference foods
- Calories per 100 g
- 673
- more than 98% of reference foods
- Sodium per 100 g
- 2mg
- more than 6% of reference foods
1 oz weighs 28.35 g in USDA's record for Nuts, pine nuts, dried (FDC 170591).
Where the calories come from: 7% carbohydrate, 85% fat and 8% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Manganese2.5 mg in 1 oz (28.35 g), 108% of the Daily Value
- Copper0.4 mg in 1 oz (28.35 g), 42% of the Daily Value
- Vitamin E2.6 mg in 1 oz (28.35 g), 18% of the Daily Value
- Magnesium71 mg in 1 oz (28.35 g), 17% of the Daily Value
- Zinc1.8 mg in 1 oz (28.35 g), 17% of the Daily Value
- Phosphorus163 mg in 1 oz (28.35 g), 13% of the Daily Value
- Vitamin K15 µg in 1 oz (28.35 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 170591), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pine nuts USDA describes
Dried has the most calories per 100 g (673); the fewest: Pinyon, dried (629)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Nuts, pine nuts, driedSame values: Pine nuts | 673 | 13.7 g | 68.4 g | 2 mg |
| Nuts, pine nuts, raw | 643 | 15.7 g | 61.3 g | 0 mg |
| Nuts, pine nuts, pinyon, dried | 629 | 11.6 g | 61 g | 72 mg |
Every nutrient in this record (117)
The portion is 1 oz (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.88 g | 13.7 g | 8% |
| Total lipid (fat) | 19.4 g | 68.4 g | 25% |
| Carbohydrate, by difference | 3.71 g | 13.1 g | 1% |
| Ash | 0.73 g | 2.59 g | |
| Energy | 191 kcal | 673 kcal | |
| Starch | 0.41 g | 1.43 g | |
| Sucrose | 0.98 g | 3.45 g | |
| Glucose | 0.020 g | 0.070 g | |
| Fructose | 0.020 g | 0.070 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 0.65 g | 2.28 g | |
| Total Sugars | 1.02 g | 3.59 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 1.05 g | 3.70 g | 4% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 1.39 g | 4.90 g | 7% |
| Fatty acids, total monounsaturated | 5.32 g | 18.8 g | |
| Fatty acids, total polyunsaturated | 9.66 g | 34.1 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 4.54 mg | 16.0 mg | 0% |
| Iron, Fe | 1.57 mg | 5.53 mg | 9% |
| Magnesium, Mg | 71.2 mg | 251 mg | 17% |
| Phosphorus, P | 163 mg | 575 mg | 13% |
| Potassium, K | 169 mg | 597 mg | 4% |
| Sodium, Na | 0.57 mg | 2.00 mg | 0% |
| Zinc, Zn | 1.83 mg | 6.45 mg | 17% |
| Copper, Cu | 0.38 mg | 1.32 mg | 42% |
| Manganese, Mn | 2.50 mg | 8.80 mg | 108% |
| Selenium, Se | 0.20 µg | 0.70 µg | 0% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0.28 µg | 1.00 µg | 0% |
| Carotene, beta | 4.82 µg | 17.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 2.65 mg | 9.33 mg | 18% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 2.55 µg | 9.00 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 3.16 mg | 11.2 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0.20 mg | 0.69 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0.23 mg | 0.80 mg | 0% |
| Thiamin | 0.10 mg | 0.36 mg | 9% |
| Riboflavin | 0.064 mg | 0.23 mg | 5% |
| Niacin | 1.24 mg | 4.39 mg | 8% |
| Pantothenic acid | 0.089 mg | 0.31 mg | |
| Vitamin B-6 | 0.027 mg | 0.094 mg | 2% |
| Folate, total | 9.64 µg | 34.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 15.8 mg | 55.8 mg | 3% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 15.3 µg | 53.9 µg | 13% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 9.64 µg | 34.0 µg | |
| Folate, DFE | 9.64 µg | 34.0 µg | 2% |
| Betaine | 0.11 mg | 0.40 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.030 g | 0.11 g | |
| Threonine | 0.10 g | 0.37 g | |
| Isoleucine | 0.15 g | 0.54 g | |
| Leucine | 0.28 g | 0.99 g | |
| Lysine | 0.15 g | 0.54 g | |
| Methionine | 0.073 g | 0.26 g | |
| Cystine | 0.082 g | 0.29 g | |
| Phenylalanine | 0.15 g | 0.52 g | |
| Tyrosine | 0.14 g | 0.51 g | |
| Valine | 0.19 g | 0.69 g | |
| Arginine | 0.68 g | 2.41 g | |
| Histidine | 0.097 g | 0.34 g | |
| Alanine | 0.19 g | 0.68 g | |
| Aspartic acid | 0.37 g | 1.30 g | |
| Glutamic acid | 0.83 g | 2.93 g | |
| Glycine | 0.20 g | 0.69 g | |
| Proline | 0.19 g | 0.67 g | |
| Serine | 0.24 g | 0.83 g |
Fatty acids (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.91 g | 3.21 g | |
| SFA 18:0 | 0.39 g | 1.39 g | |
| SFA 20:0 | 0.065 g | 0.23 g | |
| MUFA 18:1 | 5.09 g | 17.9 g | |
| PUFA 18:2 | 9.40 g | 33.1 g | |
| PUFA 18:3 | 0.046 g | 0.16 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.019 g | 0.068 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.0048 g | 0.017 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.23 g | 0.80 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Stigmasterol | 0 mg | 0 mg | |
| Campesterol | 5.67 mg | 20.0 mg | |
| Beta-sitosterol | 37.4 mg | 132 mg | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0.11 g | 0.40 g | |
| PUFA 18:3 n-6 c,c,c | 0.015 g | 0.052 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0.10 g | 0.35 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 170591: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in pine nuts?
190 in 1 oz (28.35 g) of dried; 629 to 673 per 100 g across USDA's descriptions.
How much protein is in pine nuts?
4g in 1 oz; 13.7 g per 100 g.
How much sodium is in pine nuts?
0mg in 1 oz; 2 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov