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Food nutrition facts and count calories in food

Pine Nut

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Sweets / Snacks

Pine Nut Calories and Quick Look At Nutrition Facts

Calories in Pine Nut690Cal 100g
69 Cal 10g(1tbsp)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin E Alpha Tocopherol,Copper
Pine nut contained in the seeds of pine trees with the husk removed. It is known to be produced in China and Korea. Among nuts it is high in fat mostly consisting of unsaturated fatty acid. In addition it is a good source of dietary fiber, vitamin E, vitamin B1, potassium, magnesium, and zinc. It can be made into a paste similar to peanuts and peanut butter. It can be found in recipes for cookies.



Image of Pine Nut

Pine Nut

Additional Facts for Pine Nut

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content1 (%)
Refuse0 (%)

Nutrition facts for Pine Nut (1tbsp 10g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy69 Cal536~751Cal
Protein1.46g (5.84 Cal)15~34g
Fat7.25g (65.25 Cal)13~20g
Carbohydrate0.81g (3.24 Cal)75~105g

【PFC Balance】

The calories in Pine Nut per 10g(1tbsp) is 69 calories. Pine Nut is calculated to be 690Cal per 100 grams making 80Cal equivalent to 11.59g with 7.25g of mostly fat、1.46g of protein、0.81g of carbohydrates in 10g while being rich in vitamins and minerals such as Vitamin E Alpha Tocopherol and Copper.

Vitamins, minerals, dietary fiber, and sodium content for 10g (1tbsp) of Pine Nut


(Percent Meal Value)

Vitamin E Alpha Tocopherol1.23mg2.2mg
Vitamin K2.7μg17μg
Vitamin B10.06mg0.32mg
Vitamin B20.02mg0.36mg
Vitamin B60.01mg0.35mg
Pantothenic Acid0.04mg1.5mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber0.69g5.7g~

Fatty acid composition in 10g (1tbsp) of Pine Nut

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids0.58g3g~4.7g
Monounsaturated Fatty Acids2.03g~6.2g
Polyunsaturated Fatty Acids4.15g3g~8.3g
Total Fatty Acids6.95g
N3 Polyunsaturated0.02g

(Percent Meal Value)

N6 Polyunsaturated3.14g
Oleic Acid1900mg
Linoleic Acid3100mg
Alpha Linolenic Acid18mg
Icosadienoic Acid35mg

Amino acid composition in 10g (1tbsp) of Pine Nut

【Amino Acids】

(Percent Meal Value)

Sulfur Containing Amino Acid Total77mg
Aromatic Amino Acid Total120mg

(Percent Meal Value)

Aspartic Acid140mg
Glutamic Acid290mg
Amino Acid Total1600mg

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 69Cal

Pine Nut:Aerobic exercise duration required to burn 69 calories per 10g (1tbsp)

  • Walking26min
  • Jogging16min
  • Cycling / Biking / Spinning10min
  • Jumping Rope8min
  • Stretching31min
  • Climbing Steps9min
  • Vacuuming23min
  • Cleaning Bath Tub21min
  • Water Walking20min
  • Swimming10min
  • Aerobics12min
  • Boxercising13min

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