Nuts, pine nuts, dried
FDC 170591cup (135 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 56 · -9 vs Nuts & seeds medianDried pine nuts score 56 of 100, a Fair rating, ranking 38 of 60 in Nuts & seeds and sitting below the category's median of 65. The nutrient profile is still substantial for a nut: vitamin E reaches 62% DV, magnesium hits 60% DV, and iron and protein land at 31% and 27% DV.
Pine nuts are the seed at the heart of pesto and are also toasted whole for salads, pilafs, and baked goods, prized for their soft, buttery texture. A cup weighs a hefty 135 grams and delivers 673 calories per 100 grams, so this is a nut measured in tablespoons rather than handfuls. Shoppers wanting a higher-scoring seed nearby could consider sesame seed kernels instead.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 673 kcal | 34% |
| Total fat | 68 g | 88% |
| Saturated fat | 4.9 g | 25% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 3.7 g | 13% |
| Sugars | 3.6 g | |
| Protein | 14 g | 27% |
| Potassium | 597 mg | 13% |
| Calcium | 16 mg | 1% |
| Iron | 5.5 mg | 31% |
| Magnesium | 251 mg | 60% |
| Vitamin C | 0.8 mg | 1% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 9.3 mg | 62% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 909 kcal | 45% |
| Total fat | 92 g | 118% |
| Saturated fat | 6.6 g | 33% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.7 mg | 0% |
| Carbohydrate | 18 g | 6% |
| Dietary fiber | 5 g | 18% |
| Sugars | 4.8 g | |
| Protein | 18 g | 37% |
| Potassium | 806 mg | 17% |
| Calcium | 22 mg | 2% |
| Iron | 7.5 mg | 41% |
| Magnesium | 339 mg | 81% |
| Vitamin C | 1.1 mg | 1% |
| Vitamin A | 1.4 µg | 0% |
| Vitamin E | 13 mg | 84% |
Source: USDA FoodData Central · Public domain
FDC 170591Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Seeds, safflower seed kernels, driedDensity 57 vs 56Nuts, ginkgo nuts, rawDensity 57 vs 56Seeds, sesame seed kernels, dried (decorticated)Density 57 vs 56