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Food

Nuts, Pine

Foods / Nuts, Pine

About This Food

Description

Pine nuts, also called Indian nut, piñon, pignoli and pignolia are a high-fat nut that comes from several varieties of pine tree.

Pine nuts are grown in China, Italy, Mexico, North Africa and the southwestern United States. Because pine nuts are found deep inside the pine cone, they require heat for extraction.

There are two main varieties of pine nuts - the Mediterranean (or Italian) pine nut and the Chinese pine nut.

Antioxidant Score (ORAC)=616

Selecting & Storing

Because of their high fat content, pine nuts turn rancid quickly. Store pine nuts in an airtight container and keep refrigerated for up to 3 months or frozen for up to 9 months.

Special diets
  • Candida Diet
  • Diabetic
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • Thiamin
  • Manganese
Good Source of
  • Fiber
  • Magnesium
  • Copper
  • ALA Omega-3
Preferences
  • No Molds
  • No Pseudograins
  • No Coconut
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Sodium
  • Low Sugars
Nutrition & Macros
Nutrition Information

Serving size: 1 ounce(s)pine nuts

Chart Icon. View Calorie Breakdown

Calories: 176

Omega-6 / Omega-3 ratio: 32 : 1

Macronutrients
Amount
Total Fat
17.07 g
Saturated Fat
2.63 g
Monounsaturated Fat
6.42 g
Polyunsaturated Fat
7.19 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
220 g
ALA
220 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
5.4 g
Net Carbohydrate
2.4 g
Sugars
0 g
Fiber
3 g
Protein
3.24 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
8.12 IU
0%
Vitamin C
0.56 mg
1%
Vitamin D
0 IU
0%
Vitamin E
0 IU
0%
Vitamin B6
0.03 mg
2%
Vitamin B12
0 mcg
0%
Vitamin K
0 mg
0%
Folate
16.24 mcg
4%
Niacin
1.22 mg
6%
Riboflavin
0.06 mg
4%
Thiamin
0.35 mg
23%
Choline
0 mg
0%
Minerals
Calcium
2.24 mg
0%
Copper
0.29 mg
14%
Iron
0.86 mg
5%
Magnesium
65.52 mg
16%
Manganese
1.21 mg
60%
Phosphorous
9.8 mg
1%
Potassium
175.84 mg
5%
Selenium
0 mcg
0%
Sodium
20.16 mg
1%
Zinc
1.2 mg
8%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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