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Pine Nuts
Year-round
Season
Year-round
Ruled by
♃ Jupiter
Calories
688 kcal
Protein
14.0 g
MW reference
1
Pine Nuts
Pine nuts are imported to the UK for year-round availability, as they are harvested from specific pine species in warmer climates. These seeds are a great source of heart-healthy fats and protein. Rich in vitamin E, zinc, and iron, they support immune function and energy levels throughout the year.
Nutrition facts
Per 100 g
Energy688 kcal / 2840 kJ
Protein14.0 g
Carbs4.0 g
— of which sugars3.9 g
Fat68.6 g
— saturated4.6 g
Salt1 mg Na
Iron5.60 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Pine nuts, kernel only · 14-839 · GA
20 samples, pine kernels
Energy & Proximates
Energy688.00kcal
Energy2840.00kJ
Water2.70g
Protein14.00g
Fat68.60g
Carbohydrates4.00g
of which sugars3.90g
of which starch0.10g
Fibre (AOAC)—g
Fibre (NSP)1.90g
Alcohol—g
Fat Breakdown
Total fat68.60g
Saturated4.60g
Monounsaturated19.90g
Polyunsaturated41.10g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium1.00mg
Potassium780.00mg
Calcium11.00mg
Magnesium270.00mg
Phosphorus650.00mg
Iron5.600mg
Copper1.320mg
Zinc6.500mg
Selenium—µg
Iodine—µg
Vitamins
Vitamin A2.00µg
Vitamin D—µg
Vitamin E13.850mg
Vitamin C—mg
Thiamin (B1)0.730mg
Riboflavin (B2)0.190mg
Niacin (B3)3.800mg
Vitamin B6—mg
Vitamin B12—µg
Folate—µg
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