Pine nut: calories and nutrition facts

Pine nut has 712 kcal per 100 g. One serving, 1 Handful (30 g), has 214 kcal.

Calories: 712 kcal
Protein: 13.7 g
Carbohydrates: 2.9 g
Fat: 68.4 g

Per 100 g

Pine nut: how many calories?

Pine nut has 712 kcal per 100 g, with 13.7 g protein, 2.9 g carbs and 68.4 g fat. A 30 g serving (1 Handful) has 214 kcal. That is more than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from fat.

Where the calories come from

Protein8%
Carbohydrates2%
Fat90%

Calculate a portion

Amountg

Calories: 214 kcal
Protein: 4.1 g
Carbohydrates: 0.9 g
Fat: 20.5 g

Nutrition facts

Nutrient	Per 100 g	Per serving (30 g)
Calories	712 kcal	214 kcal
Fat	68.4 g	20.5 g
of which saturated fat	4.9 g	1.5 g
Carbohydrates	2.9 g	0.9 g
of which sugars	1.8 g	0.5 g
Fiber	10 g	3 g
Protein	13.7 g	4.1 g
Sodium	9 mg	3 mg
Water	2.5 g	0.7 g
Vitamin C	0.5 mg	0.2 mg
Calcium	6 mg	2 mg
Iron	4.6 mg	1.4 mg
Potassium	662 mg	199 mg
Magnesium	227 mg	68 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(712 kcal)	36%
Fat(68.4 g)	98%
of which saturated fat(4.9 g)	25%
Carbohydrates(2.9 g)	1%
of which sugars(1.8 g)	2%
Protein(13.7 g)	27%
Salt(0.02 g)	0%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

High fibre (at least 6 g)
Low sugars (5 g or less)
Low sodium (120 mg or less)

Pine nut: frequently asked questions

Pine nut: how many calories per serving?

A 30 g serving (1 Handful) has 214 kcal.

Pine nut: how much protein?

Pine nut contains 13.7 g of protein per 100 g, 27% of the 50 g reference intake.

Pine nut: how much fibre?

Pine nut provides 10 g of fibre per 100 g, 40% of the 25 g a day recommended by EFSA.

Pine nut: how much makes 100 kcal?

100 kcal is about 14 g of this food.

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