Pine nut, per 100 g: 673 kcal, 13.7 g protein, 13.1 g carbohydrate, 3.7 g fibre, 68.4 g fat. Figures are the USDA reference values for “Nuts, pine nuts, dried”.
At 100 g it reaches the EU threshold to be called a source of manganese, copper, phosphorus, vitamin e. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Source of fibre3.7 g fibre per 100 gLow sugars3.6 g sugars per 100 gSodium-freeUnder 5 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 673 kcal | |
| Protein | 13.7 g | |
| Fat | 68.4 g | |
| of which saturates | 4.9 g | |
| of which monounsaturates | 18.8 g | |
| of which polyunsaturates | 34.1 g | |
| Carbohydrate | 13.1 g | |
| of which sugars | 3.59 g | |
| of which starch | 1.43 g | |
| Fibre | 3.7 g | |
| Water | 2.28 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 16 mg | 2% |
| Iron | 5.53 mg | 39.5% |
| Magnesium | 251 mg | 66.9% |
| Phosphorus | 575 mg | 82.1% |
| Potassium | 597 mg | 29.8% |
| Sodium | 2 mg | |
| Zinc | 6.45 mg | 64.5% |
| Copper | 1.32 mg | 132% |
| Manganese | 8.8 mg | 440% |
| Selenium | 0.7 µg | 1.27% |
| Vitamins | ||
| Vitamin A | 1 µg | 0.125% |
| Vitamin D | 0 µg | |
| Vitamin E | 9.33 mg | 77.8% |
| Vitamin K | 53.9 µg | 71.9% |
| Vitamin C | 0.8 mg | 1% |
| Thiamine (B1) | 0.364 mg | 33.1% |
| Riboflavin (B2) | 0.227 mg | 16.2% |
| Niacin (B3) | 4.39 mg | 27.4% |
| Pantothenic acid (B5) | 0.313 mg | 5.22% |
| Vitamin B6 | 0.094 mg | 6.71% |
| Folate | 34 µg | 17% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Manganese440% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Copper132% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
High in Phosphorus82.1% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
High in Vitamin E77.8% NRV per 100 g
- Vitamin E contributes to the protection of cells from oxidative stress
High in Vitamin K71.9% NRV per 100 g
- Vitamin K contributes to normal blood clotting
- Vitamin K contributes to the maintenance of normal bones
High in Magnesium66.9% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
High in Zinc64.5% NRV per 100 g
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
High in Iron39.5% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
High in Thiamine (B1)33.1% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
Source of Potassium29.8% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
Source of Niacin (B3)27.4% NRV per 100 g
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
Source of Folate17% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
Source of Riboflavin (B2)16.2% NRV per 100 g
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Nuts, pine nuts, dried (FDC ID 170591). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.