Pine Nuts (Pinyon, Dried) – Nutritional Information
Pine nuts, specifically pinyon pine nuts, are a nutrient-dense snack that offers a variety of health benefits. These small but powerful nuts are packed with healthy fats, protein, and essential vitamins and minerals, making them a perfect addition to both sweet and savory dishes. Whether you’re adding them to a pesto, sprinkling them over salads, or enjoying them as a snack, pine nuts are an excellent source of nutrition.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 629 kcal |
| Protein | 11.57 g |
| Total Fat | 60.98 g |
| Saturated Fat | 9.38 g |
| Carbohydrates | 19.3 g |
| Dietary Fiber | 10.7 g |
| Sugars | 0.0 g |
| Calcium | 8 mg |
| Iron | 3.06 mg |
| Magnesium | 234 mg |
| Phosphorus | 35 mg |
| Potassium | 628 mg |
| Sodium | 72 mg |
| Zinc | 4.28 mg |
| Copper | 1.035 mcg |
| Manganese | 4.333 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 2 mg |
| Thiamin (Vitamin B1) | 1.243 mg |
| Riboflavin (Vitamin B2) | 0.223 mg |
| Niacin (Vitamin B3) | 4.37 mg |
| Vitamin B6 | 0.111 mg |
| Folate | 58 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Pine nuts are tree nuts and can cause allergic reactions in individuals sensitive to nuts. If you have a tree nut allergy, it is important to avoid pine nuts and consult with a healthcare provider before consuming them.
Dietary Preferences
Pine nuts are naturally gluten-free, dairy-free, and vegan, making them suitable for a wide range of dietary preferences. They are also a great addition to ketogenic, paleo, and Mediterranean diets due to their healthy fat content and minimal carbohydrates. Additionally, pine nuts are an excellent source of plant-based protein, making them a valuable choice for vegetarians and vegans looking to enhance their protein intake.
Health Benefits
Pine nuts are a powerhouse of healthy monounsaturated and polyunsaturated fats, which contribute to heart health by helping to reduce bad cholesterol levels. They are rich in magnesium, which supports muscle function and energy production, and also contain a significant amount of iron, essential for healthy blood circulation. The fiber content in pine nuts supports digestive health and helps maintain a healthy weight.
Pine nuts also offer important vitamins such as vitamin E, which acts as an antioxidant, and thiamin, riboflavin, and niacin, which are important for energy metabolism and maintaining overall wellness. The high potassium content can assist in maintaining healthy blood pressure, while zinc and manganese play vital roles in immune function and cellular health.
Culinary Uses
Pine nuts are incredibly versatile in cooking and baking. They can be toasted and added to salads, roasted vegetables, or grain dishes like quinoa or couscous. Pine nuts are also a key ingredient in classic pesto sauce, adding a rich, nutty flavor. For a sweet treat, try incorporating pine nuts into cookies, cakes, or even as a topping for yogurt and granola.
Conclusion
Pine nuts, or pinyon nuts, are an excellent source of healthy fats, protein, and essential vitamins and minerals. Their rich nutrient profile makes them a great choice for anyone looking to enhance their diet with a tasty and nutritious snack or ingredient. Whether you’re following a specific dietary plan or simply looking to boost your nutritional intake, pine nuts can easily be incorporated into various dishes, offering both flavor and health benefits.
