Pine nuts may have a high calorie content - but don't let that stop you from eating them! Their fats are mainly monosaturated fats, like oleic acid, that help reduce levels of bad cholesterol, increase levels of good cholesterol and lower the risk of cardiovascular disease. Like olives and some herbs, pine nuts are often used in the Mediterranean diet, which, when closely followed, has been shown to prevent coronary artery disease and strokes by favoring a healthy blood lipid profile.
Most pine nuts are sold already shelled, and due to their high fat content, can go rancid quickly. Use your nose before each use to ensure they've not gone bad. You may find them packaged or in bulk bins.
Calcium 2.2% Iron 41.5%
Vitamin D 0.0% Vitamin E 42.0%
Vitamin K 91.0% Thiamin 32.8%
Riboflavin 18.0% Niacin 29.6%
Vitamin B-6 6.3% Folate 11.5%
Vitamin B-12 0.0% Panto. acid 4.2%
Phosphorus 77.6% Magnesium 84.7%
Zinc 58.1% Selenium 1.4%
Copper 89.4% Manganese 594.1%