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Pine Nuts

Pine Nuts — Nutrients, Health Benefits, And Shopping Tips

Written by Listonic Team

Last update on September 6, 2024

Pine nuts, small but rich in flavor, are a great source of nutrients including vitamins and minerals. Understand their health benefits, learn about potential allergenic properties, and find out the best ways to store them to maintain their delicate flavor.

Pine nuts nutrients

Check the detailed nutritional values of pine nuts, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 673 kcal

Nutrition per: 100 g	Value	% Daily Value*
Carbs	13 g	4.73%
Fiber	4 g	14.29%
Sugars	4 g	8%
Glycemic Index	15	-
Protein	14 g	28%
Sodium	2 mg	0.09%
Total Fat	68 g	87.18%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes pine nuts stand out:

14 g

🧀 Good Protein Content

🟢 Low Glycemic Index

Pine nuts facts & tips

😋

Pine nuts, used in dishes like pesto, are actually the edible seeds of pine trees and are rich in oils and nutrients.

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Store pine nuts in an airtight container in a cool, dry place for up to a month. For longer storage, refrigerate or freeze them to prevent them from becoming rancid, and use within six months to a year.

Health benefits

See how pine nuts can positively impact your overall well-being and nutrition.

Rich in healthy fats, particularly monounsaturated fats, which support heart health by reducing bad cholesterol levels.
High in protein, providing essential amino acids for muscle growth and repair.
Contains essential vitamins and minerals such as magnesium, Vitamin E, and zinc, which support overall health and well-being.
Contains antioxidants that help protect the body from free radicals and reduce inflammation.
Supports digestive health due to its fiber content, promoting regular bowel movements and maintaining a healthy gut microbiome.

Health risks

Understand the risks linked to pine nuts.

High fat content though primarily healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
Potential for allergic reactions in individuals allergic to nuts, causing symptoms like itching, swelling, difficulty breathing, or anaphylaxis.
Potential for digestive discomfort such as bloating or gas when consumed in large quantities, particularly due to their fat content.
Risk of rancidity as pine nuts have a high fat content that can cause them to spoil quickly if not stored properly, leading to potential digestive issues.

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How to choose pine nuts

Pine nuts should be light golden in color and uniform in size, showing they have been toasted evenly. The nuts should have a crisp texture and not be oily or clumpy, which can indicate freshness and proper storage.

Avoid pine nuts that appear discolored or have a rancid smell, as they are likely past their prime and not suitable for consumption. Containers that are not sealed properly or show signs of damage should also be avoided, as exposure to air can quickly spoil the nuts.

How to store pine nuts

Pine nuts should be stored in an airtight container in the refrigerator or freezer. This extends their freshness and prevents them from going rancid for up to six months.

Exposure to air and heat can cause pine nuts to spoil quickly. Avoid storing at room temperature for extended periods. Proper sealing prevents them from absorbing odors and maintains their delicate flavor.

✅ Extra Tip

Storing pine nuts in the freezer is particularly effective in preventing rancidity, especially if you don't use them frequently.

How long do they last?

Pine nuts can last for 1-2 months at room temperature when stored in an airtight container. For longer storage, pine nuts can be refrigerated or frozen, lasting up to 6-9 months. Proper storage helps prevent them from becoming rancid and maintains their flavor.

What to do with leftovers?

Leftover pine nuts can be used in a variety of savory and crunchy dishes. Toast them lightly and sprinkle over salads, pastas, or roasted vegetables for added texture and flavor, or mix them into a pesto with basil, garlic, and Parmesan. Pine nuts are also great when used as a topping for pizzas, flatbreads, or grain bowls.

Use pine nuts in a rice pilaf by mixing them with cooked rice, herbs, and dried fruits, or blend them into a smoothie for added richness and creaminess. If you have a lot of pine nuts, consider making a batch of pine nut brittle by cooking the nuts with sugar and butter until caramelized. Pine nuts can also be mixed into a stuffing with breadcrumbs, herbs, and dried fruits, or used as a topping for casseroles or baked dishes. For a quick snack, enjoy pine nuts with dried fruits and cheese, or mix them into a bowl of yogurt with honey and granola.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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