🌰 Pine Nuts has 673 calories per 100 g — 188 in 1 handful (28 g)
Nuts & Seeds · Serving: 1 handful (28 g) (28 g) · Values are USDA-based estimates.
per 100 g
per serving (1 handful (28 g))
macros per 100 g
Nutrition table
| Nutrient | Per 100 g | Per serving (28 g) | % Daily Value (per 100 g) |
|---|---|---|---|
| Calories | 673 kcal | 188 kcal | 33.7% |
| Protein | 14 g | 3.9 g | 28% |
| Carbs | 13 g | 3.6 g | 4.7% |
| Fat | 68 g | 19.0 g | 87.2% |
| Fibre | 3.7 g | 1.0 g | 13.2% |
| Sugar | 3.6 g | 1.0 g | 7.2% |
| Sodium | 2 mg | 0.6 mg | 0.1% |
| Potassium | 597 mg | 167.2 mg | 12.7% |
| Calcium | 16 mg | 4.5 mg | 1.2% |
| Iron | 5.5 mg | 1.5 mg | 30.6% |
| Vitamin C | 0.8 mg | 0.2 mg | 0.9% |
% Daily Value is based on US Daily Values (calories 2000, protein 50 g, carbs 275 g, fat 78 g, fibre 28 g, sugar 50 g, sodium 2300 mg, potassium 4700 mg, calcium 1300 mg, iron 18 mg, vitamin C 90 mg). A dash means the value is not available for this food, not zero.
Is Pine Nuts healthy?
With 673 calories and 14g protein per 100 g, Pine Nuts sits in the higher-calorie range for everyday foods. As with any single food, what matters most is the overall pattern of what you eat across the day.
This is general information about the food's nutrition profile, not medical or dietary advice for any individual.
How it fits your goals
- General eating: at 673 kcal per 100 g, a serving of 1 handful (28 g) contributes 188 kcal — easy to slot into a day once you know the number.
- Protein focus: 14g protein per 100 g (3.9g per serving) — a modest protein source; pair it with a higher-protein food if protein is your priority.
- Lower-carb eating: 13g carbs per 100 g — worth counting if you track carbs.
General information only — not a personal diet plan.
Similar foods
Compared with Pine Nuts (673 kcal / 100 g): Desiccated Coconut has 660 kcal per 100 g. Brazil Nuts has 656 kcal per 100 g. Compare any two foods →
Frequently asked questions
How many calories are in Pine Nuts?
Pine Nuts has 673 calories per 100 g, and 188 calories in 1 handful (28 g) (28 g).
How much protein is in Pine Nuts?
14g protein per 100 g, or 3.9g per serving.
How much sugar is in Pine Nuts?
3.6g sugar per 100 g, or 1.0g per serving.
What is a serving of Pine Nuts?
On this page, a serving is 1 handful (28 g) (28 g). Per-serving values are calculated as the per-100 g value × grams ÷ 100.