Nuts And Seeds • Deep Nutrition Analytics
Nuts, pine nuts, raw
As a recognized nuts and seeds, Nuts, pine nuts, raw delivers 689 calories per 100g, with energy primarily anchored by fat (61.3g) to support daily activity. Remarkably, just 100g supplies an outstanding 443% DV of Manganese (10.2 mg), ranking it among the most concentrated natural sources. A higher calorie density (6.9 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 15.7 g
- Carbohydrates
- 18.6 g
- Fat
- 61.3 g
- Fiber
- 3.9 g
Lipid & Energy Density Profile
Nuts, pine nuts, raw is an energy-rich food packing 61.3g of total lipids (80% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Potassium Rich
Supplies 655 mg of dietary potassium (14% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 5.4 mg of dietary iron (30% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 61.3 g |
| Fiber, total dietary | 3.9 g |
| Carbohydrate, by difference | 18.6 g |
| Protein | 15.7 g |
| Energy (Atwater General Factors) | 689 kcal |
| Energy (Atwater Specific Factors) | 643 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 10.2 mg |
| Copper | 1.1 mg |
| Zinc | 5.7 mg |
| Magnesium | 206 mg |
| Phosphorus | 540 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.3 mg |
| Vitamin K (phylloquinone) | 3.2 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 5.4 mg |
| Magnesium, Mg | 206 mg |
| Phosphorus, P | 540 mg |
| Potassium, K | 655 mg |
| Zinc, Zn | 5.7 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 10.2 mg |
| Calcium, Ca | 8.7 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Phenylalanine | 0.6 g |
| Tyrosine | 0.6 g |
| Valine | 0.7 g |
| Arginine | 2.7 g |
| Histidine | 0.4 g |
| Alanine | 0.7 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 3.4 g |
| Glycine | 0.7 g |
| Proline | 1.1 g |
| Serine | 1 g |
| Thiamin | 0.6 mg |
| Molybdenum, Mo | 3.3 µg |
| Niacin | 4.5 mg |
| Cysteine | 0.5 g |
| Biotin | 12.9 µg |
| Water | 1.9 g |
| Nitrogen | 3 g |
| Ash | 2.5 g |
| Tryptophan | 0.1 g |
| Threonine | 0.5 g |
| Isoleucine | 0.6 g |
| Leucine | 1.1 g |
| Lysine | 0.6 g |
| Methionine | 0.3 g |
Common serving sizes
- Serving30 g
Compare Nuts, pine nuts, raw with Category Peers
Sesame butter, creamy vs Nuts, pine nuts, raw
Compared to Sesame butter, creamy, Nuts, pine nuts, raw has 53% less fiber and 1% lower calories per 100g.
Nuts, pecans vs Nuts, pine nuts, raw
Compared to Nuts, pecans, Nuts, pine nuts, raw has 59% less fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Nuts, pine nuts, raw?
A standard 100-gram serving of Nuts, pine nuts, raw contains 689 calories (2883 kJ), alongside 15.7g of protein, 18.6g of carbohydrates, and 61.3g of fat.
In common serving sizes:- 30g: ~207 kcal
Is Nuts, pine nuts, raw suitable for a keto or low-carb diet?
Moderately. With 14.7g of net carbs per 100g, Nuts, pine nuts, raw can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Nuts, pine nuts, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Nuts, pine nuts, raw are:
- Manganese: 10.2 mg (443% of your daily value)
- Copper: 1.12 mg (124% of your daily value)
- Zinc: 5.71 mg (52% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2346392).