Pine nuts are high in vitamin K(1) which helps you maintain healthy bones(2) and reduce the risk of fractures.
Pine nuts are also high in phosphorus, magnesium, zinc and manganese, which contribute to the maintenance of normal bones (1,2,3).
Plant-based protein snacks are becoming a favorite choice for people seeking healthier, more natural ways to fuel their day. Realize why this growing trend is reshaping the future of smart snacking.
Dates are everywhere right now — from fudgy brownies to creamy smoothies and no-bake desserts. Discover why everyone is cooking with dates and explore easy, delicious ways to use them in your own recipes.
You might have seen the term “fibremaxxing” trending online. Sounds like a fad? Actually, it’s a concept nutritionists have been shouting about for years: eat more fibre. And yes—your body will thank you! 😄
Plant-based protein snacks are becoming a favorite choice for people seeking healthier, more natural ways to fuel their day. Realize why this growing trend is reshaping the future of smart snacking.
Dates are everywhere right now — from fudgy brownies to creamy smoothies and no-bake desserts. Discover why everyone is cooking with dates and explore easy, delicious ways to use them in your own recipes.
You might have seen the term “fibremaxxing” trending online. Sounds like a fad? Actually, it’s a concept nutritionists have been shouting about for years: eat more fibre. And yes—your body will thank you! 😄
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.
| 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 |
|
|
|
Maltose |
g |
|
|
|
Galactose |
g |
0.07 |
0.02 |
|
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 |
|
|
|
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 |
|
|
|
Vitamin B-12, added |
µg |
|
|
|
Vitamin A, RAE |
µg |
1 |
|
|
Retinol |
µg |
|
|
|
Carotene, beta |
µg |
17 |
5 |
|
Carotene, alpha |
µg |
|
|
|
Vitamin A, IU |
IU |
29 |
8 |
|
Lycopene |
µg |
|
|
|
Lutein + zeaxanthin |
µg |
9 |
3 |
|
Vitamin E (alpha-tocopherol) |
mg |
9.33 |
2.65 |
|
Vitamin E, added |
mg |
|
|
|
Tocopherol, beta |
mg |
|
|
|
Tocopherol, gamma |
mg |
11.15 |
3.16 |
|
Tocopherol, delta |
mg |
|
|
|
Vitamin D (D2 + D3) |
µg |
|
|
|
Vitamin D |
IU |
|
|
|
Vitamin K (phylloquinone) |
µg |
53.9 |
15.3 |
|
Lipids |
|||
|
4:0 |
g |
|
|
|
Fatty acids, total saturated |
g |
4.899 |
1.389 |
|
6:0 |
g |
|
|
|
8:0 |
g |
|
|
|
10:0 |
g |
|
|
|
14:1 |
g |
|
|
|
17:0 |
g |
|
|
|
12:0 |
g |
|
|
|
14:0 |
g |
|
|
|
15:1 |
g |
|
|
|
13:0 |
g |
|
|
|
18:0 |
g |
1.390 |
0.394 |
|
15:0 |
g |
|
|
|
16:1 undifferentiated |
g |
0.017 |
0.005 |
|
20:0 |
g |
0.229 |
0.065 |
|
22:0 |
g |
0.068 |
0.019 |
|
16:0 |
g |
3.212 |
0.911 |
|
18:1 undifferentiated |
g |
17.947 |
5.088 |
|
18:1 c |
g |
|
|
|
16:1 c |
g |
|
|
|
18:2 n-6 c,c |
g |
|
|
|
16:1 t |
g |
|
|
|
18:1 t |
g |
|
|
|
24:0 |
g |
|
|
|
Fatty acids, total monounsaturated |
g |
18.764 |
5.320 |
|
20:1 |
g |
0.801 |
|
|
18:2 CLAs |
g |
|
|
|
17:1 |
g |
|
|
|
22:1 undifferentiated |
g |
|
|
|
18:2 t not further defined |
g |
|
|
|
18:3 undifferentiated |
g |
|
0.046 |
|
24:1 c |
g |
|
|
|
Fatty acids, total polyunsaturated |
g |
34.071 |
9.659 |
|
18:3 n-3 c,c,c (ALA) |
g |
|
|
|
18:3 n-6 c,c,c |
g |
0.052 |
0.015 |
|
18:2 undifferentiated |
g |
0.052 |
0.015 |
|
18:4 |
g |
|
|
|
20:2 n-6 c,c |
g |
0.404 |
0.115 |
|
20:3 undifferentiated |
g |
0.353 |
0.100 |
|
20:4 undifferentiated |
g |
|
|
|
20:5 n-3 (EPA) |
g |
|
|
|
22:5 n-3 (DPA) |
g |
|
|
|
22:6 n-3 (DHA) |
g |
|
|
|
Fatty acids, total trans |
g |
|
|
|
Fatty acids, total trans-monoenoic |
g |
|
|
|
Cholesterol |
mg |
|
|
|
Stigmasterol |
mg |
|
|
|
Campesterol |
mg |
|
|
|
Beta-sitosterol |
mg |
|
|
|
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 2 3 |
g |
0.835 |
0.237 |
|
Others |
|||
|
Alcohol, ethyl |
g |
|
|
|
Caffeine |
mg |
|
|
|
Theobromine |
mg |
|
|
