Nutrition referencePine nuts are the edible seeds of pine trees, used in pesto and Mediterranean cooking. Per 100 g they provide about 689 calories with 15.7 g protein.
Nutrition facts
2346392 · Foundation Foods, April 2026 (2026-04-30 export)
170591 · SR Legacy, final April 2018 release
About this food
Pine nuts are the small, edible seeds harvested from certain species of pine trees. They have a soft texture and a mild, buttery flavor and are a key ingredient in pesto and many Mediterranean dishes.
Nutritionally, pine nuts are high in fat and calories. Per 100 g they provide about 689 kcal, 18.6 g of carbohydrates, 15.7 g of protein, 61.3 g of fat, and 3.9 g of dietary fiber.
Pine nuts are energy-dense, so they are usually eaten in small portions. Use the serving sizes below to estimate portions when logging.
Plan your portion
Nutrition values are reported per 100 g. A typical ounce (28 g) provides roughly 193 kcal. Use the serving sizes below to estimate portions when logging.
| Serving | Weight | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 688.6 kcal | 18.6 g | 15.7 g | 61.3 g |
| 1 oz | 28 g | 192.8 kcal | 5.2 g | 4.4 g | 17.2 g |
| 1/4 cup | 34 g | 234.1 kcal | 6.3 g | 5.3 g | 20.8 g |
Use the weight of the edible portion in the food state shown above.
Questions and answers
Pine nuts provide about 689 calories per 100 g. A typical ounce (28 g) provides roughly 193 calories.
Yes. Pine nuts provide about 61.3 g of fat per 100 g.
Pine nuts provide about 15.7 g of protein per 100 g.
