How many calories are in pine nuts?

One ounce of pine nuts has 191 calories. Per 100g, pine nuts contain 681 calories, among the highest of any nut. A tablespoon has about 57 calories, and a quarter cup provides roughly 232 calories.

Are pine nuts actually nuts?

Pine nuts are technically seeds, not nuts, they come from the cones of certain pine tree species. This distinction matters for people with tree nut allergies, though cross-reactivity can still occur. They're harvested from pinyon, stone, and Korean pines, which is why they're expensive.

Are pine nuts keto-friendly?

Pine nuts are fairly keto-friendly with 9.4g net carbs per 100g. Per ounce, they have about 2.6g net carbs and 19.2g fat. They fit keto well in moderate portions, though pecans (1.2g net/oz) and macadamia nuts (1.5g net/oz) are even lower in carbs.

Why are pine nuts so expensive?

Pine nuts are labor-intensive to harvest, pine cones must be collected by hand, dried, and each seed extracted individually. Trees take 15-25 years to reach full production, and yields are small. Global supply has also decreased due to pine beetle damage and deforestation.

Pine nuts vs almonds: which has more calories?

Pine nuts are significantly more calorie-dense at 681 cal/100g compared to 579 cal/100g for almonds. Per ounce, pine nuts have 191 calories versus 164 for almonds. Almonds offer more protein (21g vs 13.7g per 100g) and more fiber (12.5g vs 3.7g).

How much iron do pine nuts contain?

Pine nuts are an excellent iron source with 5.5mg per 100g (31% DV). An ounce provides 1.5mg iron. They contain more iron than almonds (3.7mg), cashews (3.3mg), or walnuts (2.9mg per 100g). Pair with vitamin C foods to boost absorption.

What is pine mouth syndrome?

Pine mouth (pine nut syndrome) is a temporary bitter or metallic taste that develops 1-3 days after eating pine nuts and can last up to 2 weeks. The exact cause is unknown but may be linked to certain Chinese pine nut species. It's harmless but unpleasant.

How should I store pine nuts?

Pine nuts go rancid quickly due to their high oil content (68.4g fat/100g). Store in the refrigerator for up to 3 months or freezer for up to 9 months in an airtight container. At room temperature, they last only 1-2 weeks. Smell before using, rancid pine nuts taste bitter and soapy.

How many pine nuts should I eat per day?

A reasonable daily serving is 1 oz (about 167 pine nuts), providing 191 calories, 19.2g of fat, and 3.8g of protein. Their calorie density makes portion control important. Pine nuts work best as a recipe ingredient, sprinkled on salads, pasta, or pesto, rather than eaten by the handful.

All Foods

Calories in Pine Nuts

USDA Verified · FDC 170591 · Mar 2026

191 calories

per 1 oz (28g)

13.7g

Protein

13.1g

Carbs

68.4g

Fat

3.7g

Fiber

Per 100g raw

Serving Sizes & Calories

Serving Size	Weight	Calories
1 ozStandard	28g	191 cal
100g	100g	681 cal
1/4 cup	34g	232 cal
1/2 cup	67g	456 cal

681 calories per 100g raw

Complete Nutrition Facts

Per 100g raw

681 calories

Protein13.7g

Carbohydrates13.1g

Fat68.4g

Fiber3.7g

Sodium2mg

Potassium597mg

Calcium16mg

Iron5.5mg

How Pine Nuts Compares

Pine Nuts next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Pine Nuts	681	13.7g	13.1g	68.4g	3.7g
Almonds	579	21.4g	21.8g	50.7g	12.5g
Cashew	553	18.6g	30.7g	44.3g	3.2g
Pistachios	560	20.2g	27.2g	45.3g	10.6g
Walnuts	654	15.4g	13.9g	66.1g	6.8g