Calories in Pine nuts
Generic food Nuts and Seeds
Pine nuts contains 673 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 909 kcal.
Roughly 85% of its calories come from fat, with 8% from protein and 7% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in nuts and seeds on FoodFactly, where the median is 587 kcal per 100 g across 78 foods.
100 g provides 147% of the Daily Value for copper, 62% of the Daily Value for Vitamin E and 60% of the Daily Value for magnesium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 673 kcal | |
| Total fat C | 68.4 g | 88% |
| Saturated fat C | 4.9 g | 25% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 2 mg | 0.1% |
| Total carbohydrates C | 13.1 g | 5% |
| Dietary fiber C | 3.7 g | 13% |
| Total sugars C | 3.6 g | |
| Protein C | 13.7 g | 27% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C C | 0.8 mg | 0.9% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 9.3 mg | 62% |
| Vitamin K C | 53.9 µg | 45% |
| Thiamin (B1) C | 0.36 mg | 30% |
| Riboflavin (B2) C | 0.23 mg | 17% |
| Niacin (B3) C | 4.4 mg | 27% |
| Vitamin B6 C | 0.094 mg | 6% |
| Folate (B9) C | 34 µg | 9% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 55.8 mg | 10% |
| Calcium C | 16 mg | 1% |
| Iron C | 5.5 mg | 31% |
| Magnesium C | 251 mg | 60% |
| Phosphorus C | 575 mg | 46% |
| Potassium C | 597 mg | 13% |
| Zinc C | 6.5 mg | 59% |
| Copper C | 1.3 mg | 147% |
| Selenium C | 0.7 µg | 1% |
% 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 8%
- Carbohydrates 7%
- Fat 85%
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
- Protein13.7 gbelow the median for nuts and seeds (median 19.3 g)
- Fiber3.7 gin the lowest quarter of nuts and seeds (median 7.4 g)
- Sugars3.6 gin the lowest quarter of nuts and seeds (median 4.7 g)
- Fat68.4 gin the top quarter of nuts and seeds (median 49.8 g)
- Saturated fat4.9 gin the lowest quarter of nuts and seeds (median 6.8 g)
- Sodium2 mgin the lowest quarter of nuts and seeds (median 157 mg)
- Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
- Water2.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 18.8 g |
|---|---|
| Polyunsaturated fat C | 34.1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 33.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 3.2 g |
| SFA 18:0 C | 1.4 g |
| MUFA 18:1 C | 17.9 g |
| PUFA 18:3 C | 0.16 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.017 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.8 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 17 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 9 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 2.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 34 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Walnuts, English | 654 | 15.2 g | 13.7 g | 65.2 g |
| Brazil nuts | 659 | 14.3 g | 11.7 g | 67.1 g |
| Pecans, NFS | 750 | 10 g | 12.7 g | 73.3 g |
| Pecans, unroasted | 750 | 10 g | 12.7 g | 73.3 g |
| Pecans, salted | 747 | 9.6 g | 12.2 g | 73.4 g |
| Nuts, formulated, wheat-based, all flavors except macadamia, without salt | 647 | 13.1 g | 20.8 g | 62.3 g |
| Pecans, unsalted | 754 | 9.7 g | 12.3 g | 74.1 g |
| Nuts, pine nuts, dried Dried or dry | 673 | 13.7 g | 13.1 g | 68.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pine nuts?
100 g of pine nuts has 673 kcal. 1 cup (135 g): about 909 kcal. 1 nut (0.2 g): about 1 kcal.
Is pine nuts high in protein?
Pine nuts contains 13.7 g of protein per 100 g (27% of the 50 g Daily Value), or 18.5 g in 1 cup (135 g). About 8% of its calories come from protein. Compared with other nuts and seeds, that is below the median (median 19.3 g).
How many carbs are in pine nuts?
Pine nuts has 13.1 g of total carbohydrates per 100 g, including 3.7 g of fiber and 3.6 g of sugars.
How much fat is in pine nuts?
Pine nuts contains 68.4 g of fat per 100 g, of which 4.9 g is saturated (25% of the Daily Value).
What vitamins and minerals does pine nuts contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (147% DV), Vitamin E (62% DV), magnesium (60% DV), zinc (59% DV) and phosphorus (46% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pine nuts?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2707526. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.