Pine Nuts Calories & Nutrition Facts
Delicate edible seeds from pine cones, essential for pesto, rich in vitamin E and manganese.
Quick answer
How many calories are in Pine Nuts?
Pine Nuts has 673 calories per 100g. A 1 tbsp (8g) has about 54 calories. It is a calorie-dense food, with most calories coming from fat.
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Practical Portion Guide for Pine Nuts
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp (8g) | 54 kcal | 1.1g | 1.0g | 0.8g | 5.5g |
| 1 oz handful (28g) | 188 kcal | 3.8g | 3.7g | 2.6g | 19.2g |
| 1/4 cup (34g) | 229 kcal | 4.7g | 4.5g | 3.2g | 23.3g |
| 100g reference | 673 kcal | 13.7g | 13.1g | 9.4g | 68.4g |
A tablespoon looks small but still matters because pine nuts are very calorie-dense. Measure pesto, toppings, and toasted pine nuts by grams when tracking weight loss calories.
% Daily Value: 1 tbsp (8g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 tbsp (8g) | % DV |
|---|---|---|---|---|
| Protein | 13.7g | 27% | 1.1g | 2% |
| Dietary fiber | 3.7g | 13% | 0.3g | 1% |
| Total carbohydrate | 13.1g | 5% | 1g | 0% |
| Total fat | 68.4g | 88% | 5.5g | 7% |
| Sodium | 2mg | 0% | 0mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 15 (Low)
How Pine Nuts Fits Into a Diet
Pine nuts are best used as a concentrated flavor and fat source in pesto, salads, grain bowls, roasted vegetables, and small garnish portions rather than as a large snack.
Pair pine nuts with high-volume foods such as leafy greens, tomatoes, zucchini, beans, or grilled chicken so the nut portion adds texture without dominating the meal.
Raw, toasted, oil-roasted, salted, and pesto-based pine nuts can vary sharply in sodium and added oil compared with the plain per-100g reference value.
Plan Around Pine Nuts
Healthy Snacks for Weight Loss
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Empty Calories Guide
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Keto Diet Guide
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Calorie Calculator
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Compare Pine Nuts 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 Nuts | 673 kcal | 13.7g | 13.1g | 68.4g | 3.7g |
| 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)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Pine Nuts: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the 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 generally based on 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 Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Pine Nuts high in protein?
Pine Nuts has 13.7g protein per 100g, which is 27% of the 50g FDA Daily Value. 1 tbsp (8g) supplies about 1.1g, or 2% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Pine Nuts?
Pine Nuts contains 673 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 55 calories from protein, 52 calories from carbohydrates, and 616 calories from fat; these estimates may not add up exactly to the listed total.
Is Pine Nuts good for weight loss?
Pine Nuts 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 Nuts?
Pine Nuts contains 13.7g 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 Nuts?
Track Pine Nuts by grams when precision matters. A practical starting point is 1 tbsp (8g), which is about 54 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Pine Nuts keto-friendly?
Yes, Pine Nuts is keto-friendly with only 13.1g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Pine Nuts good for diabetics?
Pine Nuts may fit a diabetes meal plan with a listed glycemic index of 15, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Pine Nuts?
Calorique's food profile lists vitamins E, K, B1 and minerals including Manganese, Copper, Magnesium, Zinc, Phosphorus for Pine Nuts. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Pine Nuts?
Calorique standardizes Pine Nuts 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 September 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