Pine Nuts

pine-conesPine nuts other than providing high calories, also comprise of numerous health promoting phyto-chemicals, vitamins, antioxidants, and minerals. In addition, pine nuts are gluten free, which makes it popular among people with gluten related disorders.

What is Pine Nuts?

Pine nuts are the seeds of pines. Most pine’s seeds are edible but only about 20 species of pines produce seeds large enough to be worth harvesting.

Pines can be found all over the world with some being cultivated as early as 6,000 years ago.

The pine nuts (seeds) takes a long time (up to 36 months) to reach it’s maturity. When pine nuts are extracted from the pine cones, they are covered with a hard shell known as the seed coat. The nutrients are stored in the embryo (seed) in the centre. Unshelled pine nuts have a long shell life, though the shell must be removed before the pine nut can be eaten.

Pine Nuts Nutrition

Pine nuts contain most of the vital nutrients required by our body and is also one of the highest calories provider compare with other nuts and seeds.

Pine Nuts Nutritional value per 100 g (3.5 oz)
Energy 673 kcal
Carbohydrates 13.08 g
Sugars 3.59 g
Dietary fiber 3.7 g
Fat 68.37 g
Saturated 4.899 g
Monounsaturated 18.764 g
Polyunsaturated 34.071 g
Protein 13.69 g
Thiamin (B1) 0.364 mg
Riboflavin (B2) 0.227 mg
Niacin (B3) 4.387 mg
Vitamin B-6 0.094 mg
Folate (B9) 0.034 mg
Vitamin A 29 IU
Vitamin C 0.8 mg
Vitamin E (alpha-tocopherol) 9.33 mg
Vitamin K (phylloquinone) 0.0539 mg
Trace metals
Calcium 16 mg
Iron 5.53 mg
Magnesium 251 mg
Phosphorus 575 mg
Potassium 597 mg
Sodium 2 mg
Zinc 6.45 mg

Pine Nuts Benefits

– Promote visual health.

– Prevent cardiovascular diseases.

– Promotes bone health.

– Boost immune system.

– Suppress appetite and aid in weight loss.

– Curb free radical damage.

– Provide energy.

– Gluten free.

How to Eat Pine Nuts

1. Roasted, salted or sweetened pine nuts can be consumed as snacks.

2. Pine nuts can be added to meat, fish, salads and vegetable dishes or baked into bread.

3. Pine nuts can be added as an ingredient for making of sauces.

4. Pine nuts can be added as toppings to tarts, pies, cookies or desserts.

5. Pine nuts can be used in granolas, biscuits, cookies, chocolates and crunchy energy bar preparations.


Pine nuts can cause taste disturbances (pine mouth) for some people that could last a few days to a few weeks. However pine mouth condition usually resolve by its own without any treatment.

Pine nuts allergy, though rare, might affect some people. The symptoms may range from simple skin itching (hives) to breathing difficulty, abdomen pains, vomiting and diarrhea. Persons with known allergic reactions to nuts will need to observe caution while eating pine nuts.

Where to Buy Pine Nuts?

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