Pine Nut Nutrition

Pine nuts are an important accent in many Italian dishes. Pesto, a tasty basil sauce, uses pine nuts. There is some nutritional benefit to adding pine nuts to your diet.

Serving

• The USDA lists one single serving of pine nuts as one ounce of kernels. This comes out to approximately 167 kernels, or 28g.

Calories

• Pine nuts will add calories to your meal. One serving of pine nuts will add 190 calories.

Fat

• At first glance, pine nuts are high in fat, with 19 g of fat. The fat in pine nuts is actually good for you, with 5.3 g of monounsaturated and 9.6 g of polyunsaturated fat.

Vitamins

• Pine nuts can be a good source of a few important vitamins. Pine nuts have 12 percent of your daily value of Vitamin E, and 19 percent of your daily value of Vitamin K.

Minerals

• Pine nuts can also be a great source of some minerals. Pine nuts are good sources of Magnesium (18% daily value), Iron (9%), Zinc (12%), Copper (19%) and Manganese (124%).