Calories in Pine Nuts
Pine nuts are the edible seeds of pines, known for their buttery texture and sweet, nutty flavor. They are exceptionally high in healthy fats, particularly pinolenic acid, and provide essential minerals like magnesium and iron.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 673 | 13.7g | 13.1g | 68.4g |
| 1 10 nuts serving (2g) | 1 10 nuts serving (2g) | 12 | 0.3g | 0.2g | 1.2g |
| 1 tbsp (9g) | 1 tbsp (9g) | 58 | 1.2g | 1.1g | 5.9g |
| 1 oz (28g) | 1 oz (28g) | 191 | 3.9g | 3.7g | 19.4g |
| 1 serving (9 g) | 1 serving (9 g) | 58 | 1.2g | 1.1g | 5.9g |
Health Benefits
Supports heart health through high levels of monounsaturated fats.
Boosts energy levels with a rich supply of magnesium and protein.
Promotes eye health due to the presence of lutein and zeaxanthin.
Nutrition Tips
- Store in the refrigerator or freezer to prevent the high oil content from going rancid.
- Lightly toast them to enhance their flavor and aroma for salads or pasta.
- Use them as a topping rather than a base to manage calorie intake due to high energy density.
- They are a great source of pinolenic acid, which may help with appetite suppression.
- Pair with vitamin C-rich foods to improve the absorption of the iron found in pine nuts.
GAYA Tracking Tip
For the most accurate tracking, use a measuring spoon for small quantities, as pine nuts are very calorie-dense and easy to over-portion.
Frequently Asked Questions
Are pine nuts high in calories?+
Yes, like most nuts, they are energy-dense due to their high fat content. A small handful is usually sufficient for a serving.
Can pine nuts help with weight loss?+
They contain pinolenic acid, which may trigger hormones that signal fullness, potentially aiding appetite control when eaten in moderation.
What is 'Pine Nut Syndrome'?+
It is a rare condition where eating certain pine nuts causes a bitter, metallic taste in the mouth that can last for several days.
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