Pine Nuts Nutrition

Pine Nuts Nutrition
Pine Nuts Nutrition

Pine nuts are an important accent in many Italian dishes. Pesto a savory basil sauce use pine nuts. There is no nutritional benefit to add pine nuts to your diet
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The USDA shows a single serving of pine nuts as one. ounce of kernels. This comes out to about 167 kernels or 28g.
calories
Pine nuts add calories to your meal. One serving of pine nuts will add 190 calories.
Fat
At first glance pine nuts are high in fat with 19 g of fat. The fat in pine nuts is actually good for you with 5.3 g monounsaturated and 9.6 g polyunsaturated fat.
Vitamins
Pine nuts can be a good source of some essential vitamins. Pine nuts have 12 percent of your daily value of vitamin E and 19 percent of your daily value of vitamin K.
minerals
Pine nuts can also be a major source of certain minerals. Pine nuts are good sources of magnesium (18% daily value) Iron (9%) zinc (12%) copper (19%) and manganese (124%).