Pine nuts kernels are small edible seeds found inside the cone of the pine tree.
Health benefits:
- Their high caloric content chiefly comes from fats. Indeed, the nuts are especially rich in mono-unsaturated fatty acids like oleic acid.
- Furthermore, pine nuts contain healthy amounts of essential minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.
Uses:
- Pine nuts can be eaten raw but also lightly roasted to bring out their flavor. They make a delicious addition to salads, and are a main ingredient in pesto.
Nutritional information per 100g of Pine nuts kernels
- Energy: 673 kcl
- Protein:13.69 g
- Total fat: 68.37 g
- Saturated fat: 4.89 g
- Monounsaturated fat: 18.76 g
- Polyunsaturated fat: 34.07 g
- Carbohydrates:13.08 g
- Fiber:3.7 g
- Calcium: 16 mg
- Iron: 5.53 mg
- Selenium:0.7 Ug
- Phosporus: 575 mg
- Magnesium: 251 mg
- Potassium: 597mg
- Vitamin A: 29 IU
- Vitamin C: 0.8 mg
- Vitamin E: 9.33 mg