Pine nuts are high in vitamin K. Low levels of vitamin K have been linked with low bone-mineral density, which may increase the risk of fractures, so eating pine nuts may help reduce the risk.
Pine nuts are also high in phosphorus, magnesium, zinc and manganese, which contribute to the maintenance of normal bones (1,2,3). In addition, pine nuts are a source of fiber, potassium and vitamins B2 and B3 (1,2).
Interesting fact! The pine nut cones take three years to be mature and there are approximately 29 species of Pinus produce seeds, which have been used as food by indigenous tribal cultures
|
Nutrient |
Units |
Value per 100 g |
Value per 28 g, 1 oz (1 handful) |
|
Proximates |
|||
|
Water |
g |
2.28 |
0.65 |
|
Energy |
kcal |
673 |
191 |
|
Energy |
kJ |
2816 |
798 |
|
Protein |
g |
13.69 |
3.88 |
|
Total lipid (fat) |
g |
68.37 |
19.38 |
|
Ash |
g |
2.59 |
0.73 |
|
Carbohydrate, by difference |
g |
13.08 |
3.71 |
|
Fiber, total dietary |
g |
3.7 |
1.0 |
|
Sugars, total |
g |
3.59 |
1.02 |
|
Sucrose |
g |
3.45 |
0.98 |
|
Glucose (dextrose) |
g |
0.07 |
0.02 |
|
Fructose |
g |
0.07 |
0.02 |
|
Lactose |
g |
0.00 |
0.00 |
|
Maltose |
g |
0.00 |
0.00 |
|
Galactose |
g |
0.00 |
0.00 |
|
Starch |
g |
1.43 |
0.41 |
References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
4.Ciesla, W. M., & M Putter, C. A. J. (1998). Non-wood forest products from conifers (No. FAO NWFP-12). FAO, Roma (Italy) European Forest Institute, Joensuu (Finland) Department of Agriculture, Washington, DC (EUA). Forest Service.
