Pine nuts kernels

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.


  • 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