🧪 Nutrition Facts
- Calories 200.1
- Total Fat 21.0 g
- Saturated Fat 1.5 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 180.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 1.0 g
- Sugars 1.0 g
- Protein 4.0 g
- Vitamin A 0.0 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 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.0 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 200.1 calories per serving (1 Serving (30.0g)), Raw Pine Nuts is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (21.0g, 85.5% of calories), including 1.5g of saturated fat. It contains 2.0mg of iron (11% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ 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.
📝 Ingredients
Pine Nuts.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Raw Pine Nuts. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Raw Pine Nuts — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Raw Pine Nuts contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 200.1 kcal | 10% |
| Total Fat | 21.0 g | 27% |
| Saturated Fat | 1.5 g | 8% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 1.0 g | 2% |
| Protein | 4.0 g | 8% |
| Iron | 2.0 mg | 11% |
| Potassium | 180.0 mg | 4% |
* 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
Raw Pine Nuts accounts for 10% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 85.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 200.1 calories in Raw Pine Nuts? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.1 min |
| Walking: 17 minutes per mile | 34.5 min |
| Cycling (Low Intensity) | 21.9 min |
| HIIT | 18.5 min |
| Pilates | 40.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Raw Pine Nuts
Is Raw Pine Nuts good for weight loss?
Pine nuts are calorie-dense at 200 calories per 30g serving, so portion control matters if you're watching your weight. However, the combination of protein and fat can help you feel full, making a small handful a satisfying snack rather than something you'd overeat.
Is Raw Pine Nuts a good snack for kids?
Pine nuts can be a choking hazard for young children due to their small, hard size, so they're better suited for kids who can chew them properly. They're nutritious and not inherently unhealthy for older children, though the high fat content makes them more of an occasional treat than a everyday snack.
What vitamins or minerals stand out in Raw Pine Nuts?
Pine nuts deliver a solid dose of iron at 2mg per serving, plus meaningful potassium at 180mg. They also contain vitamin K and magnesium, which support bone health and other body functions, though these aren't listed in the basic data.
What diets does Raw Pine Nuts suit?
These work well for keto, paleo, and vegan diets. They're also suitable for Mediterranean and whole-food approaches since they're minimally processed.
What does Raw Pine Nuts pair well with for a balanced meal?
Combine them with fresh fruit like berries or apple slices for contrast and added fiber. They also work nicely sprinkled over salads with leafy greens, or paired with whole grains and vegetables for a more complete meal.
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.
