Pine Nuts
Pine nuts are an energy-dense food rich in healthy fats, particularly featuring a high total fat content with a moderate amount of saturated fats. They provide a notable source of protein and dietary fiber, aiding digestive health. These seeds supply important minerals such as magnesium, phosphorus, iron, and zinc, contributing to overall wellbeing. Additionally, they are a natural source of vitamin E, known for its antioxidant properties that help maintain skin health.
Macronutrient distribution
A Serving (28 g) of Pine Nuts contains 190 calories, 4.1 g of protein, 4.8 g of carbohydrates, and 17.9 g of fat.
- Protein
- 4.1 g8%
- Carbs
- 4.8 g10%
- Fat
- 17.9 g82%
of calories
Calorie Burn
How long would it take to burn off 190 calories?
- Walking3.5 mph, moderate pace34 min
- YogaModerate effort, gentle pace48 min
- SwimmingFreestyle, moderate effort25 min
- Biking12–14 mph, moderate effort18 min
- StairsStair climbing, moderate pace24 min
- Running5 mph (12 min/mile)17 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (28 g)
Carbohydrates
- Carbohydrates4.8 / 313 g(2%)
- Dietary Fiber1.3 / 38 g(3%)
- Soluble Fiber0.53 g
- Insoluble Fiber0.78 g
- Total Sugars1.2 g
- Other Carbohydrates1.4 g
Fats
- Total Fat17.9 / 83 g(22%)
- Saturated Fat1.6 / 25 g(6%)
- Monounsaturated Fat6 g
- Polyunsaturated Fat10.3 g
- Omega-30.05 g
- Omega-610.3 g
- Omega-96 g
- Oleic Acid6 g
- Stearic Acid0.5 g
- Linoleic Acid10.3 g
- Palmitic Acid1.1 g
- Eicosenoic Acid0 g
- Alpha-Linolenic Acid (ALA)0.05 g
Protein
- Protein4.1 / 56 g(7%)
Amino Acids
- Lysine0.16 g
- Serine0.26 g
- Valine0.2 g
- Alanine0.21 g
- Cystine0.06 g
- Cysteine0.13 g
- Proline0.25 g
- Arginine0.72 g
- Histidine0.1 g
- Threonine0.13 g
- Isoleucine0.16 g
- Methionine0.09 g
- Tryptophan0.04 g
- Glutamic Acid0.88 g
- Aspartic Acid0.39 g
- Phenylalanine0.17 g
- Glycine0.2 g
- Leucine0.31 g
- Tyrosine0.17 g
Vitamins
- Vitamin A0.56 / 900 ug(0%)
- Vitamin C0.22 / 90 mg(0%)
- Vitamin E3 / 15 mg(20%)
- Vitamin K1.1 / 120 ug(1%)
- Vitamin B60.05 / 1.3 mg(4%)
- Thiamin (B1)0.14 / 1.2 mg(11%)
- Riboflavin (B2)0.07 / 1.3 mg(5%)
- Niacin (B3)1.1 / 16 mg(7%)
- Folate13.6 / 400 ug(3%)
- Pantothenic Acid (B5)0.1 / 5 mg(2%)
- Biotin4.2 / 30 ug(14%)
- Choline15.6 / 550 mg(3%)
Minerals
- Calcium3.2 / 1,000 mg(0%)
- Iron1.5 / 8 mg(18%)
- Magnesium61.9 / 420 mg(15%)
- Phosphorus149.8 / 700 mg(21%)
- Potassium173 / 3,400 mg(5%)
- Sodium0.31 / 2,300 mg(0%)
- Zinc1.7 / 11 mg(15%)
- Copper0.35 / 0.9 mg(39%)
- Manganese2.6 / 2.3 mg(112%)
- Selenium0.25 / 55 ug(0%)
- Molybdenum1.5 / 45 ug(3%)
Other
- Water0.6 / 3,700 g(0%)
Sources
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