Pine Nut Calories: Kernels, Pesto and Portion Size

Pine Nuts

100 g

Calculation basis: USDA12147 dried edible pine-nut kernels; distinct from pinyon12149,pistachio and peanut.

Calculated from the 100 g values. — means unknown, not zero. ~ indicates an estimated serving weight.

673kcal

Carbohydrate13.1 g 7%

Protein13.7 g 8%

Fat68.4 g 85%

Pine Nuts Nutrition Values

Nutrients	100 g	1 Weighed amount (100 g)
Calories(kcal)	673	673
Carbohydrate (g)	13.08	13.08
Protein (g)	13.69	13.69
Fat (g)	68.37	68.37
Fiber (g)	3.7	3.7
Cholesterol (mg)	0	0
Sodium (mg)	2	2
Potassium (mg)	597	597
Calcium (mg)	16	16
Iron (mg)	5.53	5.53
Vitamin A (µg RAE)	1	1
Vitamin C (mg)	0.8	0.8

Values are calculated from a 100 g basis. The product, recipe and serving amount can change the result. See the food-specific notes below for the reference used.

How many calories are in pine nuts?

Dried, shelled pine-nut kernels provide 673 kcal per 100 g. A weighed 10 g topping adds 67 kcal; 20 g adds 135 kcal. A 30 g amount contains 202 kcal and 4.11 g protein. Their small size can disguise how much is added to a dish, especially because they contain a substantial amount of fat.

Pine nuts, pistachios and peanuts

The Turkish culinary name dolmalık fıstık refers to pine-nut kernels used in stuffing. Pistachios and peanuts are different foods and need separate nutrition values. Weights here exclude the hard shell. Kernel size and spoon fullness vary, so weigh a topping rather than assigning every tablespoon a fixed gram amount.

Counting nuts in pesto or stuffing

If a recipe contains 20 g pine nuts and is divided into four equal shares, the nuts contribute about 34 kcal to each share. Add pesto’s oil and cheese, or a stuffing’s rice and oil, separately. The calories from the nuts are not the calories of the whole sauce. Packaged pesto may contain cashews or other nuts instead of pine nuts; check the ingredient list.

The Navajo roasted pinon record describes a different sample with an unusually high fibre value. It should not be selected for ordinary shelled pine-nut kernels, which provide 0.74 g fibre per 20 g in the reference used here.

Toasting and added oil

Dry-toasting and cooking in added oil need different calculations. Count the amount of added oil that is eaten with the dish. Water lost during cooking can change the concentration per gram, so weigh the nuts before cooking when calculating their contribution to a recipe. If you have a nut or pine-nut allergy, a different nut is not automatically a safe substitute.

In the pastirma spinach bake, pine nuts are cooked into the vegetables. When the recipe already counts the nuts and cooking oil, neither needs to be added again at serving.

Source note: USDA SR28, 12147 Nuts, pine nuts, dried reports 68.37 g fat, 13.69 g protein and 3.7 g fibre per 100 g. The separate pinyon record and salted or oil-roasted products were not treated as identical. Source kernel counts were not made into universal piece weights.