Plant Source
May lack some essential amino acids. Good to pair with variety.
Pine Nuts
Pine Nuts (Raw) contains 15.7g of protein per 100g, with 61.3g fat, 18.6g carbohydrates, and 689 calories. This makes it a good protein source. Source: USDA FoodData Central.
USDA FoodData Central #2346392 · Data as of Oct 2022 · All values per 100g
Nuts, pine nuts, raw
| Nutrient | Amount per 100g |
|---|---|
| Protein | 15.7 g |
| Calories | 689 kcal |
| Total fat | 61.3 g |
| Carbohydrates | 18.6 g |
| Fiber | 3.941 g |
| Sodium | 0 mg |
| Potassium | 654.8 mg |
How protein-efficient is Pine Nuts?
Protein Energy
Low Protein9%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
0.5
grams protein per 1g fat
High Fat. Contains nearly twice as much fat as protein.
Calories for 30g
1315
calories
Very expensive. eating 1315 calories for protein is like eating a whole meal's worth of energy.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0g / 20g*
Cholesterol (Limit)0mg / 300mg*
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
0mg
Electrolyte
Potassium
HIGH
654.8mg
Electrolyte
Magnesium
205.9mg
Recovery
Iron
5.36mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Compare Pine Nuts
See how Pine Nuts stacks up against other protein sources
Source: USDA FoodData Central
Verified: 2022-10-28