Pine Nut

"Pine Nuts Are High In Vitamin K, Which May Help Your Bone Health"

Pine nuts are high in vitamin K. Low levels of vitamin K have been linked with low bone-mineral density, which may increase the risk of fractures, so eating pine nuts may help reduce the risk.

Pine nuts are also high in phosphorus, magnesium, zinc and manganese, which contribute to the maintenance of normal bones (1,2,3). In addition, pine nuts are a source of fiber, potassium and vitamins B2 and B3 (1,2).

Interesting fact! The pine nut cones take three years to be mature and there are approximately 29 species of Pinus produce seeds, which have been used as food by indigenous tribal cultures (4).

Add some into your breakfast routine with this pine nut recipe.

Nutrient	Units	Value per 100 g	Value per 28 g, 1 oz (1 handful)
Proximates
Water	g	2.28	0.65
Energy	kcal	673	191
Energy	kJ	2816	798

Nutrient	Units	Value per 100 g	Value per 28 g, 1 oz (1 handful)
Proximates
Water	g	2.28	0.65
Energy	kcal	673	191
Energy	kJ	2816	798
Protein	g	13.69	3.88
Total lipid (fat)	g	68.37	19.38
Ash	g	2.59	0.73
Carbohydrate, by difference	g	13.08	3.71
Fiber, total dietary	g	3.7	1.0
Sugars, total	g	3.59	1.02
Sucrose	g	3.45	0.98
Glucose (dextrose)	g	0.07	0.02
Fructose	g	0.07	0.02
Lactose	g	0.00	0.00
Maltose	g	0.00	0.00
Galactose	g	0.00	0.00
Starch	g	1.43	0.41
Minerals
Calcium, Ca	mg	16	5
Iron, Fe	mg	5.53	1.57
Magnesium, Mg	mg	251	71
Phosphorus, P	mg	575	163
Potassium, K	mg	597	169
Sodium, Na	mg	2	1
Zinc, Zn	mg	6.45	1.83
Copper, Cu	mg	1.324	0.375
Manganese, Mn	mg	8.802	2.495
Selenium, Se	µg	0.7	0.2
Vitamins
Vitamin C, total ascorbic acid	mg	0.8	0.2
Thiamin	mg	0.364	0.103
Riboflavin	mg	0.227	0.064
Niacin	mg	4.387	1.244
Pantothenic acid	mg	0.313	0.089
Vitamin B-6	mg	0.094	0.027
Folate, total	µg	34	10
Folic acid	µg	0.0	0.0
Folate, food	µg	34	10
Folate, DFE	µg	34	10
Choline, total	mg	55.8	15.8
Betaine	mg	0.4	0.1
Vitamin B-12	µg	0.00	0.00
Vitamin B-12, added	µg	0.00	0.00
Vitamin A, RAE	µg	1	0.0
Retinol	µg	0.0	0.0
Carotene, beta	µg	17	5
Carotene, alpha	µg	0.0	0.0
Cryptoxanthin, beta	µg	0.0	0.0
Vitamin A, IU	IU	29	8
Lycopene	µg	0.0	0.0
Lutein + zeaxanthin	µg	9	3
Vitamin E (alpha-tocopherol)	mg	9.33	2.65
Vitamin E, added	mg	0.00	0.00
Tocopherol, beta	mg	0.00	0.00
Tocopherol, gamma	mg	11.15	3.16
Tocopherol, delta	mg	0.00	0.00
Vitamin D (D2 + D3)	µg	0.0	0.0
Vitamin D	IU	0.0	0.0
Vitamin K (phylloquinone)	µg	53.9	15.3
Lipids
Beta-sitosterol	mg	132	37
Fatty acids, total saturated	g	4.899	1.389
4:0	g	0.000	0.000
6:0	g	0.000	0.000
8:0	g	0.000	0.000
10:0	g	0.000	0.000
12:0	g	0.000	0.000
14:0	g	0.000	0.000
16:0	g	3.212	0.911
15:0	g	0.000	0.000
17:0	g	0.000	0.000
18:0	g	1.390	0.394
20:0	g	0.229	0.065
24:0	g	0.000	0.000
22:0	g	0.068	0.019
Fatty acids, total monounsaturated	g	18.764	5.320
14:1	g	0.000	0.000
15:1	g	0.000	0.000
16:1 undifferentiated	g	0.017	0.005
Fatty acids, total polyunsaturated	g	34.071	9.659
17:1	g	0.000	0.000
18:2 undifferentiated	g	33.150	9.398
18:3 undifferentiated	g	0.164	0.046
18:1 undifferentiated	g	17.947	5.088
20:1	g	0.801	0.227
18:3 n-3 c,c,c (ALA)	g	0.112	0.032
22:1 undifferentiated	g	0.000	0.000
18:3 n-6 c,c,c	g	0.052	0.015
18:4	g	0.000	0.000
20:2 n-6 c,c	g	0.404	0.115
20:3 undifferentiated	g	0.353	0.100
20:4 undifferentiated	g	0.000	0.000
20:5 n-3 (EPA)	g	0.000	0.000
22:5 n-3 (DPA)	g	0.000	0.000
22:6 n-3 (DHA)	g	0.000	0.000
Cholesterol	mg	0.0	0.0
Stigmasterol	mg	0.0	0.0
Campesterol	mg	20	6
Amino Acids
Tryptophan	g	0.107	0.030
Threonine	g	0.370	0.105
Isoleucine	g	0.542	0.154
Leucine	g	0.991	0.281
Lysine	g	0.540	0.153
Methionine	g	0.259	0.073
Cystine	g	0.289	0.082
Phenylalanine	g	0.524	0.149
Tyrosine	g	0.509	0.144
Valine	g	0.687	0.195
Arginine	g	2.413	0.684
Histidine	g	0.341	0.097
Alanine	g	0.684	0.194
Aspartic acid	g	1.303	0.369
Glutamic acid	g	2.926	0.830
Glycine	g	0.691	0.196
Proline	g	0.673	0.191
Serine	g	0.835	0.237
Others
Alcohol, ethyl	g	0.0	0.0
Caffeine	mg	0.0	0.0
Theobromine	mg	0.0	0.0

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov., NDB No: 12147, g = gram mg = milligram mcg = microgram IU = International Unit

References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
4.Ciesla, W. M., & M Putter, C. A. J. (1998). Non-wood forest products from conifers (No. FAO NWFP-12). FAO, Roma (Italy) European Forest Institute, Joensuu (Finland) Department of Agriculture, Washington, DC (EUA). Forest Service.