Pine Nuts

Pine Nuts
Pine Nuts

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.

Selection Process

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.

Nutrition Facts

Serving Size: 10 nuts (1.7 g)

Amount Per Serving

Calories: 11.4

% Daily Value*

Total fat 1.2g 1.8%

Saturated Fat 0.1g 0.4%

Cholesterol 0.0mg 0.0%

Sodium 0.0mg 0.0%

Total Carbs 0.2g 0.1%

Dietary Fiber 0.1g 0.3%

Sugars 0.1g

Alcohol 0.0g

Protein 0.2g

Vitamin A 0.0% Vitamin C 0.0%
Calcium 0.0% Iron 0.5%
Vitamin D 0.0% Vitamin E 0.5%
Vitamin K 1.1% Thiamin 0.4%
Riboflavin 0.2% Niacin 0.4%
Vitamin B-6 0.1% Folate 0.1%
Vitamin B-12 0.0% Panto. acid 0.1%
Phosphorus 1.0% Magnesium 1.1%
Zinc 0.7% Selenium 0.0%
Copper 1.1% Manganese 7.5%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.