Pine Nut Calories & Nutrition Calculator

Dried pine nuts contain 8.80mg manganese per 100g — 383% of the daily value and the highest concentration among all commonly consumed nuts by a significant margin. Hazelnuts follow at 6.2mg (270% DV), pecans at 4.5mg (196% DV), and almonds at 2.2mg (96% DV). Only certain spices (cloves 60.1mg, cardamom 28.0mg) contain more manganese per gram ^[1][2].

Per 1-ounce serving (28g): 2.46mg manganese (107% DV) — more than the entire daily requirement from a single ounce. Per 1 tablespoon (9g): 0.79mg (34% DV). Even a small garnish of pine nuts on pasta or salad contributes a substantial fraction of the daily manganese target ^[1][3].

Toasting concentrates manganese slightly (8.80 → ~9.15mg/100g) through moisture loss. The exceptionally high manganese content makes pine nuts unique among nuts for this specific mineral — a useful logging detail for those tracking manganese intake alongside more commonly monitored nutrients.

Pine nuts have 68.37g total fat per 100g — the highest fat content among all commonly consumed nuts, exceeding macadamia (75.8g — but macadamia is mostly monounsaturated), pecans (71.97g), and walnuts (65.2g). Pine nut fat is 49.9% linoleic acid (omega-6), 27.5% oleic acid (omega-9), and only 7.2% saturated ^[1][2].

Per 1-ounce serving (28g): 19.1g total fat — more than almonds (14.0g), cashews (12.3g), or pistachios (12.7g) per ounce. The unsaturated-to-saturated ratio is 12.9:1 — among the most favorable of any nut. Pine nuts also contain pinolenic acid (18:3 Δ5,9,12), an unusual polyunsaturated fatty acid unique to pine seed oils ^[1][3].

The high fat content drives pine nuts' caloric density to 673 kcal per 100g — second only to macadamia (718 kcal) among common nuts. For food journaling, the fat composition (mostly polyunsaturated + monounsaturated) is compositionally distinct from the saturated-fat-heavy coconut or the oleic-dominant almond.

Pine nuts provide 9.33mg vitamin E (alpha-tocopherol) per 100g — 62% of the daily value and the third-highest among common tree nuts. Almonds lead at 25.6mg (171% DV), hazelnuts at 15.0mg (100% DV), then pine nuts, followed by peanuts at 8.3mg (55% DV). Pine nuts also contain significant gamma-tocopherol (~11.4mg/100g), which is not counted in the alpha-tocopherol DV but contributes to total tocopherol content ^[1][3].

Per 1-ounce serving (28g): 2.61mg vitamin E (17% DV). Per quarter-cup (34g): 3.17mg (21% DV). While pine nuts don't match almonds for vitamin E density, they deliver more per ounce than cashews (0.25mg), walnuts (0.20mg), or pistachios (0.81mg) ^[1].

Toasting reduces vitamin E modestly — approximately 10% (9.33 → ~8.40mg/100g) based on alpha-tocopherol's thermal sensitivity. For accurate vitamin E tracking, raw/dried pine nuts deliver slightly more than toasted, though the difference per typical serving (1–2 tbsp) is under 0.1mg.

Pine nuts contain 6.45mg zinc per 100g — 59% of the daily value and the highest among common tree nuts. Cashews come close at 5.78mg (53% DV), Brazil nuts at 4.06mg (37% DV), while almonds (3.12mg), walnuts (3.09mg), and pistachios (2.2mg) have substantially less ^[1][2].

Per 1-ounce serving (28g): 1.81mg zinc (16% DV). Combined with pine nuts' iron content (5.53mg/100g, 31% DV), a single ounce provides meaningful contributions to two frequently under-consumed minerals. The zinc and iron are better absorbed when consumed alongside vitamin C sources ^[1].

The zinc-to-iron ratio in pine nuts is approximately 1.17:1, which is close to the recommended dietary ratio. For food journaling, logging pine nuts contributes to multiple micronutrient targets simultaneously — manganese, vitamin E, zinc, and iron all exceed 15% DV per ounce.

At 673 kcal per 100g, pine nuts are the most calorie-dense common nut after macadamia (718 kcal). However, their price (often $25–50/kg) and typical culinary use mean most people consume 10–30g per occasion. A pesto recipe typically uses 30g pine nuts for 4 servings — just 7.5g per plate contributing 50 kcal ^[1].

In South Asian contexts, chilgoza (Pinus gerardiana, a Himalayan pine nut variety) is consumed as a premium snack. A typical snacking portion is 15–30g (101–202 kcal). Chilgoza are larger and have a slightly different nutrient profile than Mediterranean pine nuts (Pinus pinea), but calorie density is comparable ^[4][5].

For food journaling: 1 tbsp (9g) = 61 kcal; 2 tbsp (18g) = 121 kcal; 1 oz (28g) = 188 kcal. Pine nuts are frequently used as garnish where 5–10g are sprinkled over pasta, salads, or desserts — contributing 34–67 kcal. Logging by weight is essential given their small size and high calorie density.