Pine Nuts (Dried) – Nutritional Information & Ingredients
Pine nuts, the edible seeds of pine trees, are a versatile and nutrient-dense ingredient commonly used in various dishes, from pesto and salads to desserts and snacks. These small, buttery-flavored nuts offer a unique taste and texture that enhances the culinary experience. Here’s a detailed look at the nutritional breakdown and benefits of dried pine nuts.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 673 kcal |
| Protein | 13.69 g |
| Total Fat | 68.37 g |
| Saturated Fat | 4.899 g |
| Carbohydrates | 13.08 g |
| Fiber | 3.7 g |
| Sugars | 3.59 g |
| Calcium | 16.0 mg |
| Iron | 5.53 mg |
| Magnesium | 251 mg |
| Phosphorus | 575.0 mg |
| Potassium | 597.0 mg |
| Sodium | 2.0 mg |
| Zinc | 6.45 mg |
| Copper | 1.324 mcg |
| Manganese | 8.802 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 0.8 mg |
| Thiamin (Vitamin B1) | 0.364 mg |
| Riboflavin (Vitamin B2) | 0.227 mg |
| Niacin (Vitamin B3) | 4.387 mg |
| Vitamin B6 | 0.094 mg |
| Folate (Vitamin B9) | 34.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 9.33 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Pine nuts are tree nuts and can cause allergic reactions in individuals sensitive to nuts. Those with nut allergies should avoid consuming pine nuts. Always check labels for cross-contamination warnings if buying packaged pine nuts.
Dietary Preferences:
- Vegan: Pine nuts are plant-based and suitable for a vegan diet.
- Gluten-Free: Naturally gluten-free, pine nuts are a safe addition to gluten-free recipes.
- Keto-Friendly: Due to their high fat and low carbohydrate content, pine nuts fit well within ketogenic diets.
- Paleo: Pine nuts are considered a paleo-friendly ingredient due to their natural, unprocessed form.
Health Benefits:
Pine nuts are a rich source of healthy fats, particularly monounsaturated and polyunsaturated fats, which support heart health. Their high protein content makes them a good plant-based protein source. Additionally, the fiber in pine nuts can aid in digestion and help maintain healthy blood sugar levels.
Pine nuts are also packed with important minerals, such as magnesium, phosphorus, and iron, which contribute to bone health, energy production, and overall metabolic function. The nuts are also rich in antioxidants like vitamin E, which supports immune function and helps protect against oxidative stress.
Usage Tips:
- In Cooking: Pine nuts are commonly used in Mediterranean and Italian cuisines. They’re the essential ingredient in traditional pesto, but can also be sprinkled on salads, roasted vegetables, or incorporated into baked goods.
- Snacking: Pine nuts make an excellent snack on their own or mixed with other nuts and dried fruits.
- Storage: Keep pine nuts in an airtight container in a cool, dry place to maintain their freshness. They can also be refrigerated to extend their shelf life.
Conclusion:
Pine nuts are a nutrient-dense food that offers a wide array of health benefits, making them a great addition to any balanced diet. Whether you’re adding them to a savory dish or enjoying them as a snack, these small but mighty seeds pack a punch of flavor and nutrition. Rich in healthy fats, protein, and antioxidants, pine nuts contribute to heart health, energy levels, and overall well-being.
