Pine nut: calories & nutrition facts
100 g of pine nut contain 660 kcal (2,726 kJ), 16.4 g protein, 6.2 g carbohydrates (of which 4 g sugar), 61.9 g fat and 6.4 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 660 kcal
- Protein
- 16.4 g
- Carbs
- 6.2 g
- Fat
- 61.9 g
- Fiber
- 6.4 g
- Sugar
- 4 g
- Salt
- 0.45 g
Nutrition for your portion
- Calories
- 660 kcal
- Protein
- 16.4 g
- Carbs
- 6.2 g
- Sugar
- 4 g
- Fat
- 61.9 g
- Fiber
- 6.4 g
for 100 g
Energy split
- Protein10 %
- Carbs4 %
- Fat86 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 660 kcal / 2,726 kJ | |
| MACRONUTRIENTS | ||
| Protein | 16.4 g | |
| Fat | 61.9 g | |
| Saturated fatty acids | 4.3 g | |
| Monounsaturated fatty acids | 15.7 g | |
| Polyunsaturated fatty acids | 25.7 g | |
| Omega-3 fatty acids | 0.15 g | |
| Omega-6 fatty acids | 25.5 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 6.2 g | |
| Sugar | 4 g | |
| Starch | 2.2 g | |
| Lactose | 0 g | |
| Fiber | 6.4 g | |
| Alcohol | 0 g | |
| Water | 2.4 g | |
| Salt | 0.45 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 2 µg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 11.2 mg | 93 % |
| Vitamin K | 53.9 µg | 72 % |
| Vitamin B1 (thiamine) | 0.55 mg | 50 % |
| Vitamin B2 (riboflavin) | 0.23 mg | 16 % |
| Niacin | 6.3 mg | 39 % |
| Pantothenic acid | 0.36 mg | 6 % |
| Vitamin B6 | 155 µg | 11 % |
| Biotin | 17.1 µg | 34 % |
| Folate | 49 µg | 25 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 0.8 mg | 1 % |
| MINERALS | ||
| Sodium | 178 mg | |
| Potassium | 642 mg | 32 % |
| Calcium | 10.9 mg | 1 % |
| Magnesium | 267 mg | 71 % |
| Phosphorus | 533 mg | 76 % |
| Iron | 4.8 mg | 34 % |
| Zinc | 6 mg | 60 % |
| Iodine | 5 µg | 3 % |
| Copper | 1,400 µg | 140 % |
| Manganese | 7,670 µg | 384 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · H320100 · Data: BLS 4.0 (2025)