Pine nut: calories and nutrition facts
Pine nut has 712 kcal per 100 g. One serving, 1 Handful (30 g), has 214 kcal.
- Calories
- 712 kcal
- Protein
- 13.7 g
- Carbohydrates
- 2.9 g
- Fat
- 68.4 g
Per 100 g
Pine nut: how many calories?
Pine nut has 712 kcal per 100 g, with 13.7 g protein, 2.9 g carbs and 68.4 g fat. A 30 g serving (1 Handful) has 214 kcal. That is more than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from fat.
Where the calories come from
- Protein8%
- Carbohydrates2%
- Fat90%
Calculate a portion
- Calories
- 214 kcal
- Protein
- 4.1 g
- Carbohydrates
- 0.9 g
- Fat
- 20.5 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 712 kcal | 214 kcal |
| Fat | 68.4 g | 20.5 g |
| of which saturated fat | 4.9 g | 1.5 g |
| Carbohydrates | 2.9 g | 0.9 g |
| of which sugars | 1.8 g | 0.5 g |
| Fiber | 10 g | 3 g |
| Protein | 13.7 g | 4.1 g |
| Sodium | 9 mg | 3 mg |
| Water | 2.5 g | 0.7 g |
| Vitamin C | 0.5 mg | 0.2 mg |
| Calcium | 6 mg | 2 mg |
| Iron | 4.6 mg | 1.4 mg |
| Potassium | 662 mg | 199 mg |
| Magnesium | 227 mg | 68 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(712 kcal) | 36% |
| Fat(68.4 g) | 98% |
| of which saturated fat(4.9 g) | 25% |
| Carbohydrates(2.9 g) | 1% |
| of which sugars(1.8 g) | 2% |
| Protein(13.7 g) | 27% |
| Salt(0.02 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- High fibre (at least 6 g)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Pine nut: frequently asked questions
Pine nut: how many calories per serving?
A 30 g serving (1 Handful) has 214 kcal.
Pine nut: how much protein?
Pine nut contains 13.7 g of protein per 100 g, 27% of the 50 g reference intake.
Pine nut: how much fibre?
Pine nut provides 10 g of fibre per 100 g, 40% of the 25 g a day recommended by EFSA.
Pine nut: how much makes 100 kcal?
100 kcal is about 14 g of this food.
Recipes with this food
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