How Many Calories in Pine Nuts? Nutrition Facts & Macros
One tablespoon of pine nuts (9 g) has 673 calories
Protein 13.7g · Carbs 13.1g · Fat 68.4g
Pine nuts are the edible seeds of pine trees — small, ivory-colored, and prized for their rich, buttery flavor. With 673 kcal, 13.7 g of protein, and 68.4 g of fat per 100 g, they are among the most calorie-dense nuts. Pine nuts stand out for their iron content (5.53 mg, 31% DV) and zinc (6.45 mg, 59% DV), plus a unique fatty acid called pinolenic acid found almost exclusively in pine nuts. One tablespoon (9 g) provides about 61 kcal. Compared to other nuts, pine nuts have very high fat content but moderate carbs (13.1 g per 100 g) and low fiber (3.7 g). Here is everything you need to know about pine nut calories and macros, based on USDA data. Pine nuts contain only about 2.3% water by weight.
2816 kJ · per 100g · Water: 2.28 g
Calorie Calculator: Pine Nuts (Dried)
100 g Pine Nuts (Dried) contains 673 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (9 g) | 61 kcal | 1.2g | 1.2g | 6.2g |
| 1/4 cup (34 g) | 229 kcal | 4.7g | 4.4g | 23.2g |
| 100 grams | 673 kcal | 13.7g | 13.1g | 68.4g |
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Pine Nuts (Dried) — Nutrition Facts
| Pine Nuts (Dried) | per 100g |
|---|---|
| Calories | 673 kcal |
| Protein | 13.69 g |
| Fat | 68.37 g |
| Carbs | 13.08 g |
| Fiber | 3.7 g |
| Sugar | 3.59 g |
| Sodium | 2 mg |
| Potassium | 597 mg |
| Magnesium | 251 mg |
| Phosphorus | 575 mg |
| Vitamin C | 0.8 mg |
| Vitamin B6 | 0.094 mg |
| Folate | 34 mcg |
| Manganese | 8.802 mg |
| Water | 2.28 g |
Source: USDA FoodData Central (FDC ID: 170591) · Data verified April 2026
Variations
Raw/dried (default)
673 kcal, 13.7 g protein, 68.4 g fat per 100 g. The standard form — rich in iron (5.53 mg, 31% DV) and zinc (6.45 mg, 59% DV). Delicate, buttery flavor ideal for pesto, salads, and Mediterranean dishes. Contains pinolenic acid unique to pine nuts. Store in the refrigerator or freezer for best freshness — pine nuts go rancid quickly at room temperature.
Toasted
Approximately 680–685 kcal per 100 g. Toasting slightly increases calorie density due to moisture loss and enhances the nutty, aromatic flavor. Fat content rises marginally per 100 g. Toasted pine nuts are the preferred form for pesto, pasta, and salad toppings. Toast in a dry pan over medium heat for 2–3 minutes, stirring frequently — they burn easily. Nutritional profile (iron, zinc, magnesium) remains essentially unchanged.
Pine nut pesto (reference)
Approximately 450–500 kcal per 100 g depending on recipe. Traditional Genovese pesto combines pine nuts, olive oil, basil, Parmesan, and garlic. The olive oil adds significant calories but also heart-healthy monounsaturated fats. Fat content is typically 40–50 g per 100 g. Two tablespoons of pesto (30 g) have about 135–150 kcal. Homemade pesto allows control over olive oil quantity and salt.
Dietary Perspectives
For Weight Loss
Pine nuts are one of the most calorie-dense nuts at 673 kcal per 100 g — even more than walnuts (654 kcal) or almonds (579 kcal). Strict portion control is essential. One tablespoon (9 g, ~61 kcal) is a manageable serving as a garnish on salads or pasta. The combination of protein (13.69 g) and fat (68.37 g) supports satiety, and pinolenic acid — unique to pine nuts — may help suppress appetite by stimulating the release of satiety hormones. Use them as a topping, not as a snack from the bag. Weigh your portions on a kitchen scale to stay within your calorie budget.
For Athletic Performance
Pine nuts provide 673 kcal per 100 g — a very calorie-dense energy source for athletes. The standout minerals are iron (5.53 mg, 31% DV) supporting oxygen transport, and zinc (6.45 mg, 59% DV) crucial for muscle repair and immune function. Magnesium (251 mg, 63% DV) supports muscle contraction, nerve signaling, and electrolyte balance. Manganese (8.8 mg, 383% DV) aids antioxidant defense and bone health. Pinolenic acid may support recovery by modulating inflammation. Best as a salad topping, in pesto with pasta, or mixed into trail mix for sustained energy during endurance activities.
For Keto
Pine nuts are EXCELLENT for keto. Per 100 g: 13.08 g total carbs minus 3.7 g fiber = approximately 9.4 g net carbs. One tablespoon (9 g) has only about 0.8 g net carbs — making typical servings virtually negligible in carb count. With 68.37 g of fat per 100 g, pine nuts have an outstanding fat-to-carb ratio ideal for maintaining ketosis. Compare favorably: cashews have 27 g net carbs per 100 g (very poor for keto), almonds about 9 g (similar to pine nuts). Pine nuts are perfect as a keto salad topping, in pesto (with olive oil — even more fat), or eaten plain as a high-fat snack. A quarter cup (34 g) provides about 23 g of fat and only 3.2 g net carbs.
Frequently Asked Questions
How many calories are in pine nuts?
One tablespoon of pine nuts (9 g) contains approximately 61 calories. Per 100 g, dried pine nuts have 673 calories — making them one of the most calorie-dense nuts available. They are more calorie-dense than almonds (579 kcal) and slightly more than walnuts (654 kcal). The calories come overwhelmingly from fat (68.37 g per 100 g), with moderate protein (13.69 g) and carbs (13.08 g). A quarter cup (34 g) provides about 229 kcal.
Are pine nuts healthy despite the high fat?
Yes — pine nuts are very healthy despite containing 68.37 g of fat per 100 g. The fat is predominantly unsaturated: rich in polyunsaturated (PUFA) and monounsaturated (MUFA) fatty acids, with only 4.9 g of saturated fat. Pine nuts contain pinolenic acid, a unique polyunsaturated fatty acid found almost exclusively in pine seeds, which research links to appetite suppression and heart health. They also provide excellent amounts of iron (5.53 mg, 31% DV), zinc (6.45 mg, 59% DV), and magnesium (251 mg, 63% DV).
What minerals do pine nuts provide?
Pine nuts are an outstanding source of several minerals. Iron stands at 5.53 mg per 100 g (31% DV) — higher than most nuts. Zinc reaches 6.45 mg (59% DV), making pine nuts one of the best plant-based zinc sources. Magnesium is 251 mg (63% DV), supporting muscle function and energy metabolism. Manganese is exceptionally high at 8.8 mg (383% DV). They also provide phosphorus (575 mg) and potassium (597 mg). One tablespoon (9 g) delivers roughly 0.5 mg iron and 0.58 mg zinc.
Are pine nuts good for weight loss?
Pine nuts are very calorie-dense at 673 kcal per 100 g — one of the highest among all nuts. For weight loss, strict portion control is essential. One tablespoon (9 g) has about 61 kcal, which is manageable. The combination of protein (13.69 g) and fat (68.37 g) supports satiety, and pinolenic acid may help suppress appetite. Use pine nuts as a garnish on salads or pasta (1-2 tablespoons) rather than eating them by the handful. Weigh your portions on a kitchen scale — it is very easy to overconsume.
Are pine nuts good for keto?
Yes — pine nuts are excellent for keto. Per 100 g: 13.08 g total carbs minus 3.7 g fiber = approximately 9.4 g net carbs. One tablespoon (9 g) has only about 0.8 g net carbs, making it very keto-friendly in typical serving sizes. With 68.37 g of fat per 100 g, pine nuts have an outstanding fat-to-carb ratio. Compare favorably to cashews (27 g net carbs per 100 g) and are close to almonds (9 g net carbs). Ideal as a salad topping, in pesto, or as a keto snack.
Pine nuts vs almonds — what is the nutritional difference?
Pine nuts have significantly more calories (673 vs 579 kcal per 100 g) and much more fat (68.37 g vs 49.93 g). Almonds have more protein (21.15 g vs 13.69 g) and much more fiber (12.5 g vs 3.7 g). For net carbs, they are similar: pine nuts about 9.4 g, almonds about 9 g per 100 g. Pine nuts excel in zinc (6.45 vs 3.12 mg) and manganese (8.8 vs 2.18 mg), while almonds lead in vitamin E and calcium. Pine nuts have a richer, butterier flavor ideal for pesto and Mediterranean cooking.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pine Nuts (Dried) | 673 | 13.69g | 13.08g | 68.37g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Walnuts (Raw) | 654 | 15.23g | 13.71g | 65.21g |
| Cashews (Raw) | 553 | 18.22g | 30.19g | 43.85g |
| Sunflower Seeds | 584 | 20.78g | 20g | 51.46g |
per 100g
Per 100 g, dried pine nuts have 673 kcal with 13.7 g of protein, 68.4 g of fat, and 13.1 g of carbs (3.7 g fiber). They are an outstanding source of iron (5.53 mg, 31% DV), zinc (6.45 mg, 59% DV), and manganese (8.8 mg). One tablespoon (9 g) has about 61 kcal.
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