Calories in Nuts, pine nuts, raw
Generic food Raw Nuts and Seeds
Nuts, pine nuts, raw contains 643 kcal per 100 g. A typical serving of reference amount, racc (30 g) provides about 193 kcal.
Roughly 80% of its calories come from fat, with 11% from carbohydrates and 9% from protein (estimated with general energy factors).
That is more energy than the typical item in nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 443% of the Daily Value for manganese, 124% of the Daily Value for copper and 52% of the Daily Value for Thiamin (B1).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 643 kcal | |
| Total fat M | 61.3 g | 79% |
| Saturated fat | not reported | |
| Sodium M | 0 mg | 0% |
| Total carbohydrates C | 18.6 g | 7% |
| Dietary fiber M | 3.9 g | 14% |
| Total sugars | not reported | |
| Protein C | 15.7 g | 31% |
| Vitamin K M | 3.2 µg | 3% |
| Thiamin (B1) M | 0.63 mg | 52% |
| Niacin (B3) M | 4.5 mg | 28% |
| Vitamin B6 M | 0.26 mg | 15% |
| Biotin (B7) M | 12.9 µg | 43% |
| Calcium M | 8.7 mg | 0.7% |
| Iron M | 5.4 mg | 30% |
| Magnesium M | 206 mg | 49% |
| Phosphorus M | 540 mg | 43% |
| Potassium M | 655 mg | 14% |
| Zinc M | 5.7 mg | 52% |
| Copper M | 1.1 mg | 124% |
| Manganese M | 10.2 mg | 443% |
| Molybdenum M | 3.3 µg | 7% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 9%
- Carbohydrates 11%
- Fat 80%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.7 gbelow the median for nut and seed products (median 16.1 g)
- Fiber3.9 gin the lowest quarter of nut and seed products (median 8.4 g)
- Fat61.3 gin the top quarter of nut and seed products (median 48.8 g)
- Sodium0 mgin the lowest quarter of nut and seed products (median 18 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water1.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Amino acids (19)
| Tryptophan M | 0.15 g |
|---|---|
| Threonine M | 0.47 g |
| Isoleucine M | 0.57 g |
| Leucine M | 1.1 g |
| Lysine M | 0.59 g |
| Methionine M | 0.33 g |
| Phenylalanine M | 0.59 g |
| Tyrosine M | 0.59 g |
| Valine M | 0.74 g |
| Arginine M | 2.7 g |
| Histidine M | 0.37 g |
| Alanine M | 0.75 g |
| Aspartic acid M | 1.4 g |
| Glutamic acid M | 3.4 g |
| Glycine M | 0.73 g |
| Proline M | 1.1 g |
| Serine M | 0.98 g |
| Hydroxyproline M | 0 g |
| Cysteine M | 0.47 g |
Other components (5)
| Water M | 1.9 g |
|---|---|
| Nitrogen M | 3 g |
| Ash M | 2.5 g |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
Other forms of Nuts
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, coconut meat, dried (desiccated), creamed Dried or dry | 684 | 5.3 g | 21.5 g | 69.1 g |
| Nuts, coconut meat, dried (desiccated), sweetened, shredded Dried or dry | 501 | 2.9 g | 47.7 g | 35.5 g |
| Nuts, almond butter, plain, without salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Nuts, chestnuts, japanese, boiled and steamed Cooked | 56 | 0.82 g | 12.6 g | 0.19 g |
| Nuts, chestnuts, japanese, roasted Cooked | 201 | 3 g | 45.1 g | 0.8 g |
| Nuts, almonds, honey roasted, unblanched Cooked | 594 | 18.2 g | 27.9 g | 49.9 g |
| Nuts, cashew butter, plain, with salt added | 609 | 12.1 g | 30.3 g | 53 g |
| Nuts, macadamia nuts, dry roasted, with salt added Cooked | 716 | 7.8 g | 12.8 g | 76.1 g |
| Nuts, mixed nuts, dry roasted, with peanuts, with salt added Cooked | 594 | 17.3 g | 25.4 g | 51.5 g |
| Nuts, mixed nuts, oil roasted, with peanuts, with salt added Cooked | 607 | 20 g | 21.1 g | 54 g |
| Nuts, almonds, oil roasted, lightly salted Cooked | 607 | 21.2 g | 17.7 g | 55.2 g |
| Nuts, almond butter, plain, with salt added | 614 | 21 g | 18.8 g | 55.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sesame butter, creamy | 648 | 19.7 g | 14.2 g | 62.4 g |
| Pine nuts | 673 | 13.7 g | 13.1 g | 68.4 g |
| Mixed nuts, without peanuts, unsalted | 625 | 16.4 g | 22.2 g | 56 g |
| Seeds, sesame butter, tahini, type of kernels unspecified | 592 | 17.4 g | 21.5 g | 53 g |
| Mixed nuts, without peanuts, salted | 620 | 16.3 g | 22 g | 55.5 g |
| Tahini | 697 | 19.7 g | 14.2 g | 62.4 g |
| Brazil nuts | 659 | 14.3 g | 11.7 g | 67.1 g |
| Mixed nuts, unroasted | 616 | 17 g | 22.9 g | 54.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw nuts?
100 g of raw nuts has 643 kcal. Reference amount, racc (30 g): about 193 kcal.
Is raw nuts high in protein?
Raw nuts contains 15.7 g of protein per 100 g (31% of the 50 g Daily Value), or 4.7 g in reference amount, racc (30 g). About 9% of its calories come from protein. Compared with other nut and seed products, that is below the median (median 16.1 g).
How many carbs are in raw nuts?
Raw nuts has 18.6 g of total carbohydrates per 100 g, including 3.9 g of fiber.
How much fat is in raw nuts?
Raw nuts contains 61.3 g of fat per 100 g.
What vitamins and minerals does raw nuts contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (443% DV), copper (124% DV), Thiamin (B1) (52% DV), zinc (52% DV) and magnesium (49% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw nuts?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Does nuts have the same nutrition raw and dried or dry?
No. Per 100 g, nuts, pine nuts, raw has 643 kcal, while nuts, coconut meat, dried (desiccated), creamed has 684 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 28, 2022. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2346392. License: CC0 1.0 (U.S. public domain). Source record dated October 28, 2022. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.