Pine nut, pine kernel Calories and nutrition facts · Nuts, seeds and dried fruits
- Carbs
- 1.5 g
- Fibre
- 1.1 g
- Sugars
- 1.1 g
- Protein
- 5.2 g
- Fat
- 20 g
Where the calories come from
Pine nut, pine kernel has 207 kcal per serving (30 g), with 1.5 g carbs, 1.1 g fibre, 5.2 g protein and 20 g fat. 100 g has 689 kcal.
Share of your daily needs in one serving
Diet tags
Last updated June 30, 2026 · Where the data comes from
How it compares with other nuts, seeds and dried fruits
Per 100 g, against the 51 nuts, seeds and dried fruits in our catalog.
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Calories 689 kcal · typical 336 kcal
More calories than 96% of nuts, seeds and dried fruits.
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Protein 17.4 g · typical 8.1 g
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Fibre 3.7 g · typical 9.5 g
Less fibre than 96% of nuts, seeds and dried fruits.
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Sugars 3.6 g · typical 7.5 g
Less sugar than 71% of nuts, seeds and dried fruits.
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Fat 66.8 g · typical 6.9 g
More fat than 96% of nuts, seeds and dried fruits.
The bar shows this food; the line marks the typical (median) value of the category.
Learn about pine nut, pine kernel
What are the health benefits of pine nuts?
Pine nuts, also known as pine kernels, are not only delicious but also packed with nutritional benefits. They are an excellent source of healthy fats, particularly monounsaturated fats, which can aid in lowering bad cholesterol levels and reducing the risk of heart disease. Additionally, pine nuts are rich in vitamin E, an essential antioxidant that helps protect cells from damage, as well as magnesium, which plays a crucial role in numerous bodily functions, including muscle and nerve function.
Nutrients in pine nut, pine kernel
Pick an amount to see what it gives you. Tap a nutrient to learn what it does.
% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.
Energy and macros
Vitamins
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Vitamin A (RAE) 1.41µg0% of daily
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Vitamin D 0µg0% of daily
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Vitamin E 13mg118% of daily
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Vitamin K 54µg77% of daily
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Vitamin B1 0.36mg44% of daily
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Vitamin B2 0.23mg14% of daily
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53% of daily
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Vitamin B6 0.09mg6% of daily
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Vitamin B9 (Folate) 34µg10% of daily
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Vitamin B12 0µg0% of daily
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Vitamin C 0.80mg1% of daily
Minerals
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Salt 5mg0% of max
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Calcium 19mg2% of daily
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Chromium 12µg46% of daily
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Copper 1.45mg112% of daily
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Fluoride no data
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Iodine no data
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Iron 7mg42% of daily
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Magnesium 251mg84% of daily
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Manganese 11mg363% of daily
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Molybdenum no data
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Phosphorus 575mg105% of daily
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Potassium 597mg17% of daily
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Selenium 4.70µg7% of daily
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Sodium 2mg0% of max
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Zinc 9mg92% of daily
Carbohydrates
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Starch 1.43g
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Sugars 3.59g7% of max
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Added Sugars 0g0% of max
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Sucrose 3.45g
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Maltose 0g
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Fructose 0.07g
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Galactose 0g
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Glucose 0.07g
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Fibre, total 3.70g15% of daily
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Polyols 0g
Fats
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Omega-3 0g
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EPA fatty acid 0mg
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DHA fatty acid 0mg
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Omega-6 30g
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Linoleic acid 30,251mg
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Arachidonic acid 0mg
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Oleic acid 18,947mg
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Saturated fatty acids 3.88g18% of max
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Palmitic acid 2,580mg
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Stearic acid 1.15g
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Cholesterol 0mg
Amino acids
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Histidine 0.34g35% of daily
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Isoleucine 0.54g41% of daily
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Leucine 0.99g34% of daily
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Lysine 0.54g20% of daily
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Methionine 0.26g19% of daily
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Cysteine no data
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Phenylalanine 0.52g23% of daily
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Tyrosine 0.51g42% of daily
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Tryptophan 0.11g31% of daily
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Threonine 0.37g26% of daily
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Valine 0.69g41% of daily
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Alanine 0.68g
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Arginine 2.41g
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Asparagine no data
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Aspartic acid 1.30g
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Cystine 0.29g41% of daily
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Glutamic acid 2.93g
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Glutamine no data
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Glycine 0.69g
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Proline 0.67g
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Serine 0.84g
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Hydroxyproline no data
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Taurine no data
Amino acid data is mapped from the USDA database, for information only.
Similar nuts, seeds and dried fruits
Closest in calories first.
Where the data comes from
How we combine and check nutrition data: Nutriely data sources.
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