Nutriely

Catalog -> Snacks -> Nuts, seeds and dried fruits

Pine nut, pine kernel Calories and nutrition facts · Nuts, seeds and dried fruits

207 kcal per serving (30 g)
Carbs
1.5 g
Fibre
1.1 g
Sugars
1.1 g
Protein
5.2 g
Fat
20 g
689 kcal per 100 g
Carbs
5 g
Fibre
3.7 g
Sugars
3.6 g
Protein
17.4 g
Fat
66.8 g

Where the calories come from

Protein 10% Carbs 3% Fat 87%

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

How much is too much

About 294 g of pine nut, pine kernel a day reaches the EU safe upper level for zinc: 25 mg, the most an adult can have every day without risk of harm. That's 9.8 × serving (30 g).

Diet tags

Egg free Gluten free Lacto-ovo vegetarian Lactose free Lacto vegetarian Low lactose Milk free Low gluten Soy free Vegan

Last updated November 6, 2026 · Where the data comes from

Get to know pine nut, pine kernel in Nutriely

These numbers are one piece of the puzzle. Nutriely shows what it adds to your whole day, how much of it fits before a limit like saturated fat or sodium, and which foods fill the gaps it leaves.

Get it on Google Play
Think you know basic nutrition? Take the quiz

How it compares with other nuts, seeds and dried fruits

Per 100 g, against the 51 nuts, seeds and dried fruits in our catalog.

  • Calories 689 kcal · typical 348 kcal

    More calories than 96% of nuts, seeds and dried fruits.

  • Fibre 3.7 g · typical 9.7 g

    Less fibre than 96% of nuts, seeds and dried fruits.

  • Potassium 597 mg · typical 670 mg

    Less potassium than 73% of nuts, seeds and dried fruits.

  • Protein 17.4 g · typical 8.1 g
  • Zinc 8.5 mg · typical 1.1 mg

    More zinc than 98% of nuts, seeds and dried fruits.

  • 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.

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
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Pine nut, pine kernel in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely BLS Fineli USDA
Energy (kcal) 689 652 689 673
Protein (g) 17 16 17 14
Fat (g) 67 62 67 68
Carbohydrates (g) 5.02 6.2 5.02 9.38
Sugars (g) 3.59 4 3.59 3.59
Fibre (g) 3.7 6.4 3.7 3.7

Compare every nutrient across databases

Switch between Nutriely, BLS, Fineli and USDA for all the vitamins, minerals and amino acids of pine nut, pine kernel in the Nutriely app.

Get it on Google Play

BLS: “Pine nut” · Fineli: “Pine nut, pine kernel” · USDA: “Nuts, pine nuts, dried”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

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.

Start learning with Nutriely.

Free to download and free to use. Try Premium free for 7 days when you want the full picture.

Get it on Google Play
See how it works