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Calorie & Nutrition Information for Pine Nuts

Pine Nuts contains 673 kcal per 100g, with 13.7g of protein, 13.1g of carbohydrates, and 68.4g of fat. At 673 kcal per 100g, it is an energy-dense food. A naturally keto-friendly food, thanks to its minimal carbohydrate content. It is suitable for vegans.

  • Contains: Tree Nuts
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 5.53mg, Calcium 16.0mg, Vitamin C 0.8mg
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Nutritional Overview

Pine Nuts is a nutrient-dense food rich in healthy fats, often eaten as a snack or ingredient. Per 100g serving, it provides 673 kcal of energy, 13.7g of protein, 13.1g of carbohydrates, and 68.4g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 68.4g per 100g (4.9g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 3.6g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 5.5mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Pine Nuts is suitable for ketogenic (with only 13.1g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements.

This is an energy-dense food at 673 kcal per 100g, largely due to its fat content (68.4g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates. While it can be part of a balanced diet, portion control is recommended to avoid exceeding daily calorie needs. Pine Nuts brings 673 kcal to every 100g eaten. Our free calorie tracker uk tracks it honestly instead of leaving you to estimate by eye.

Frequently Asked Questions

How many calories are in Pine Nuts?

Pine Nuts contains 673 kcal per 100g, which is approximately 34% of the recommended daily intake of 2,000 kcal for an average adult. This is considered energy-dense.

Is Pine Nuts high in fat?

Yes, according to FSA traffic-light guidelines, Pine Nuts is classified as high in fat with 68.4g per 100g (the threshold is 17.5g). Of this, 4.9g is saturated fat.

Is Pine Nuts low in sugar?

Yes, Pine Nuts has only 3.6g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Pine Nuts low in salt?

Yes, Pine Nuts contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Pine Nuts keto-friendly?

Yes, with only 13.1g of carbohydrates per 100g, Pine Nuts fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Pine Nuts suitable for vegans?

Yes, Pine Nuts is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 673 kcal and 13.7g of protein per 100g.

Is Pine Nuts halal?

Yes, Pine Nuts is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Pine Nuts contain any allergens?

Yes, Pine Nuts contains the following allergens: tree nuts. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Pine Nuts a good source of iron?

Pine Nuts contains 5.53mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Why is Pine Nuts so high in calories?

At 673 kcal per 100g, Pine Nuts is energy-dense, primarily due to its high fat content (68.4g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Heart Foundation — heart-healthy eating advice and dietary guidance
  6. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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