Pine Nut
Low levels of vitamin K have been linked with low bone-mineral density, which may increase the risk of fractures. Pine nuts may help. They’re high in vitamin K, phosphorus, magnesium, zinc and manganese, which contribute to the maintenance of normal bones (1,2,3).
There are approximately 29 species of Pinus produce seeds, which have been used as a food by indigenous tribal cultures (4).
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.
Discover the Health Benefits of Pine Nuts
| Nutrient | Units | Value per 100gr | Value per 28gr, 1 oz (1 handful) |
| Proximates | |||
| Water | g | 2.28 | 0.65 |
| Energy | kcal | 673 | 191 |
| Energy | kJ | 2816 | 798 |
| Nutrient | Units | Value per 100gr | Value per 28gr, 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 |