Nutrition facts · Beans, nuts and seeds
Calories in Pine nuts
Pine nuts have 673 calories per 100 g, and a 1 oz serving (about 167 kernels, 28.4 g) has 191 calories. Most of those calories come from fat, with 68.4 g of fat per 100 g compared with 13.7 g of protein and 13.1 g of carbs.
Calories come from: Carbs 7% · Fat 85% · Protein 8%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 673 kcal | 13.7 g | 13.1 g | 68.4 g |
| 1 oz (about 167 kernels) | 28.4 g | 191 kcal | 3.9 g | 3.7 g | 19.4 g |
| 1 cup | 135 g | 909 kcal | 18.5 g | 17.7 g | 92.3 g |
| 10 nuts | 1.7 g | 11 kcal | 0.2 g | 0.2 g | 1.2 g |
Full nutrition (Per 100 g)
| Calories | 673 kcal |
|---|---|
| Protein | 13.7 g |
| Carbohydrates | 13.1 g |
| of which sugars | 3.6 g |
| Fiber | 3.7 g |
| Fat | 68.4 g |
| of which saturated | 4.9 g |
| Sodium | 2 mg |
What changes the calories
- Toasting pine nuts in a dry pan barely changes their calories, but toasting them in oil or butter adds the calories of the fat they absorb.
- Because pine nuts are small and calorie-dense, a casual handful or an extra sprinkle can change the total more than you might expect.
- Pine nuts used in pesto or sauces are usually combined with oil and cheese, so the dish carries far more calories than the nuts alone.
- Sweetened or candied pine nuts add the calories of the sugar coating on top of the nuts themselves.
Tips for logging it accurately
- Weigh pine nuts on a kitchen scale rather than estimating by the spoonful, since a small difference in weight adds up quickly at 673 calories per 100 g.
- When adding pine nuts to a salad or pasta, log them as a separate item and also log any oil or butter used to toast them.
- In BerryFit, you can snap a photo of your meal and then adjust the pine nut portion to the weight you actually used.
Log Pine nuts in seconds
Snap a photo of your meal or search for Pine nuts in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 10 pine nuts?
Ten pine nuts weigh about 1.7 g and have 11 calories.
How many calories are in a cup of pine nuts?
A 1 cup serving (135 g) of pine nuts has 909 calories, with 92.3 g of fat, 18.5 g of protein and 17.7 g of carbs.
How much protein is in pine nuts?
Pine nuts have 13.7 g of protein per 100 g, or 3.9 g per 1 oz serving.
Are pine nuts higher in calories than other nuts?
Pine nuts, at 673 calories per 100 g, have more than walnuts (654) and hazelnuts (628) but fewer than macadamia nuts (718).
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Nuts, pine nuts, dried, FDC ID 170591); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
