Pine Nuts Health Benefits & Nutrition Facts

Serving size: 100 g

Nutrients Amount

Energy 2,815 kJ (673 kcal)

Water 2.3 g

Carbohydrates 13.1 g

Starch 1.4 g

Sugars 3.6 g

Dietary fiber 3.7 g

Protein 13.7 g

Fat 68.4 g

Saturated 4.9 g

Monounsaturated 18.7 g

Polyunsaturated 34.1 g

Vitamins

Vitamin A equiv. 1 μg

beta-carotene 17 μg

Thiamine (B1) 0.4 mg

Riboflavin (B2) 0.2 mg

Niacin (B3) 4.4 mg

Pantothenic acid (B5) 0.3 mg

Vitamin B6 0.1 mg

Folate (B9) 34 μg

Choline 55.8 mg

Vitamin C 0.8 mg

Vitamin E 9.3 mg

Vitamin K 53.9 μg

Minerals

Calcium 16 mg

Iron 5.5 mg

Magnesium 251 mg

Manganese 8.8 mg

Phosphorus 575 mg

Potassium 597 mg

Zinc 6.4 mg

Source: USDA Nutrient Database No. 28

Health Benefits of Pine Nuts:

There are many studies that indicate that pine nuts possess a fatty acid, pinolenic acid, which leads to the release of high concentrations of the appetite -suppressing hormones like cholecystokinin (CCK) and glucagon-like peptide I. This fatty acid also makes you feel fuller and satiates your hunger. This helps you lose weight effectively. 

Pine nuts are rich in proteins. Proteins are required by the body for wear and tear of the tissues. They are a slow-releasing fuel and provide energy for longer periods of time, without resulting in burnout. Moreover, the nuts are rich in magnesium, which improves the ability of the body to use oxygen and burn excessive calories, thereby increasing our energy levels.

Pine nuts are fortified with many antioxidants like Vitamin A, B, C, D and E, along with lutein, that delay the aging process, by protecting the body against damage by the free radicals. Free radicals are produced after we digest our foods or by our exposure to environmental factors. These radicals are a root cause of several diseases like heart diseases and cancer.