🧪 Nutrition Facts
- Calories 215.9
- Total Fat 19.0 g
- Saturated Fat 6.0 g
- Cholesterol 0.0 mg
- Sodium 10.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 7.4 g
- Dietary Fiber 2.6 g
- Sugars 1.0 g
- Protein 1.0 g
- Vitamin A 400.1 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 310.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 5.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 215.9 calories per serving (1 Serving (28.0g)), Pine Nuts (pignolas) is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (19.0g, 83.6% of calories), including 6.0g of saturated fat. It provides a noteworthy 310.0mg of calcium (24% DV), contributing to bone and dental health.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Pine Nuts (pignolas) — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Pine Nuts (pignolas) contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 215.9 kcal | 10.8% |
| Total Fat | 19.0 g | 24% |
| Saturated Fat | 6.0 g | 30% |
| Sodium | 10.9 mg | 0% |
| Total Carbohydrate | 7.4 g | 3% |
| Dietary Fiber | 2.6 g | 9% |
| Total Sugars | 1.0 g | 2% |
| Protein | 1.0 g | 2% |
| Vitamin A | 400.1 IU | 8% |
| Calcium | 310.0 mg | 24% ✅ |
| Iron | 5.4 mg | 30% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Pine Nuts (pignolas) accounts for 10.8% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 83.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 215.9 calories in Pine Nuts (pignolas)? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.3 min |
| Walking: 17 minutes per mile | 37.3 min |
| Cycling (Low Intensity) | 23.6 min |
| HIIT | 20.0 min |
| Aerobics | 24.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pine Nuts (pignolas)
Is Pine Nuts (pignolas) good for weight loss?
Pine nuts are calorie-dense at 216 calories per ounce, so portion control is important if you're watching your weight. However, their combination of protein, fiber, and healthy fats can help you feel satisfied with a small serving.
Is Pine Nuts (pignolas) heart-healthy?
Pine nuts contain mostly unsaturated fats, which support heart health, though the 6g of saturated fat per serving warrants moderation as part of a balanced diet.
What vitamins or minerals stand out in Pine Nuts (pignolas)?
Pine nuts are particularly rich in iron, providing 5.4mg per ounce—nearly a third of the daily value for men and about half for women.
What diets does Pine Nuts (pignolas) suit?
These work well for low-carb, keto, paleo, and Mediterranean diets. Their minimal sugar and fiber content also makes them suitable for many grain-free approaches.
What should I watch out for with Pine Nuts (pignolas)?
The high fat content—especially 6g of saturated fat per ounce—means these nuts should be eaten in moderation. Be mindful of portion sizes since calories add up quickly.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
