Pine Nut Calories & Nutrition Facts
Delicate seed from pine cones essential for pesto and salads.
Quick answer
How many calories are in Pine Nut?
Pine Nut has 673 calories per 100g. A 1 oz (28g) has about 188 calories. It is a calorie-dense food, with most calories coming from protein.
Practical Portion Guide for Pine Nut
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 188 kcal | 3.9g | 3.6g | 2.5g | 1.1g |
| 50g snack portion | 337 kcal | 7.0g | 6.5g | 4.5g | 2.0g |
| 100g reference | 673 kcal | 14.0g | 13.0g | 9.0g | 4.0g |
| 200g larger portion | 1346 kcal | 28.0g | 26.0g | 18.0g | 8.0g |
Small measuring differences matter for calorie-dense foods. Weighing the portion is more reliable than estimating by handfuls or spoons.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Pine Nut Fits Into a Diet
Pine Nut is a calorie-dense option that can add flavor, fats, and texture without a large food volume.
Pair with a higher-volume food such as fruit, vegetables, yogurt, or oats when you want the flavor without overshooting calories.
Roasting method, added oils, salt, sweeteners, and brand formulas can change calories and sodium compared with the reference value.
Plan Around Pine Nut
Healthy Snacks for Weight Loss
Plan snack portions when foods like Pine Nut are easy to over-pour.
Empty Calories Guide
Separate filling snacks from calorie-dense extras that do not keep you full.
Keto Diet Guide
Check how low-carb foods like Pine Nut fit within a ketogenic day.
Calorie Calculator
Calculate your daily intake target before choosing serving sizes.
Compare Pine Nut With Similar Nuts & Seeds
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Pine Nut | 673 kcal | 14g | 13g | 4g | 4g |
| Almonds | 579 kcal | 21g | 22g | 50g | 12.5g |
| Walnuts | 654 kcal | 15g | 14g | 65g | 6.7g |
| Peanuts | 567 kcal | 26g | 16g | 49g | 8.5g |
| Chia Seeds | 486 kcal | 17g | 42g | 31g | 34g |
| Flaxseeds | 534 kcal | 18g | 29g | 42g | 27g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Pine Nut: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
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Frequently Asked Questions
How many calories are in Pine Nut?
Pine Nut contains 673 calories per 100g serving. This includes 56 calories from protein, 52 calories from carbohydrates, and 36 calories from fat.
Is Pine Nut good for weight loss?
Pine Nut is calorie-dense at 673 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Pine Nut?
Pine Nut contains 14g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Pine Nut?
Track Pine Nut by grams when precision matters. A practical starting point is 1 oz (28g), which is about 188 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Pine Nut keto-friendly?
Yes, Pine Nut is keto-friendly with only 13g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Pine Nut good for diabetics?
Pine Nut is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Pine Nut?
Pine Nut is a good source of vitamins E, K, B1 and minerals including Manganese, Copper, Magnesium, Zinc, Iron. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Pine Nut?
Calorique standardizes Pine Nut nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Almonds
579 cal · 21g protein per 100g
Walnuts
654 cal · 15g protein per 100g
Peanuts
567 cal · 26g protein per 100g
Chia Seeds
486 cal · 17g protein per 100g
Flaxseeds
534 cal · 18g protein per 100g
Cashews
553 cal · 18g protein per 100g
Pumpkin Seeds
559 cal · 30g protein per 100g
Sunflower Seeds
584 cal · 21g protein per 100g