Pine Nuts has about 135 calories per 20 g (handful), with 2.7 g protein, 2.6 g carbs and 13.7 g fat. Per 100 g it has 675 kcal.
Featured in: Iron-Rich Foods
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 20 g (handful) | 135 kcal | 2.7 g | 2.6 g | 13.7 g |
| 100 g | 675 kcal | 13.5 g | 13 g | 68.5 g |
Different quantity or a full meal? Use the calorie calculator to add Pine Nuts alongside other foods. To see how it fits your day, find your maintenance calories and protein target.
| Nutrient | Per 100 g | Per 20 g (handful) |
|---|---|---|
| Calories | 675 kcal | 135 kcal |
| Protein | 13.5 g | 2.7 g |
| Carbohydrates | 13 g | 2.6 g |
| Fat | 68.5 g | 13.7 g |
| Fibre | 3.7 g | 0.7 g |
| Sugar | 3.6 g | 0.7 g |
| Sodium | 2 mg | 0 mg |
| Calcium | 16 mg | 3 mg |
| Iron | 5.5 mg | 1.1 mg |
| Potassium | 597 mg | 119 mg |
| Vitamin C | 0.8 mg | 0.2 mg |
Source: USDA FoodData Central. Values are for the ready-to-eat form unless the name says raw or dry, and vary with recipe, oil and portion.
To burn it off: 20 g (handful) (135 kcal) takes about 27 min of brisk walking or 12 min of running for a 70 kg adult.
One serving of Pine Nuts, 20 g (handful), has roughly 135 calories, with 2.7 g protein, 2.6 g carbohydrates, 13.7 g fat and 0.7 g fibre.
100 g of Pine Nuts has 675 kcal, with 13.5 g protein, 13 g carbs, 68.5 g fat, 3.7 g fibre and 3.6 g sugar.
Pine Nuts has 13.5 g protein per 100 g (2.7 g in 20 g (handful)). Protein provides about 7% of its calories.
Only in measured portions. At 675 kcal per 100 g it is calorie-dense, so portions add up fast. 20 g (handful) adds 135 kcal, so count it within your daily target.
Burning roughly 135 kcal takes about 27 minutes of brisk walking or 12 minutes of running for a 70 kg adult. It takes longer if you're lighter and less time if you're heavier.
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