Nuts, pine nuts
Category: Nut & Seed Products Characteristics: Dried
Nutrition Highlights
Serving Size
Calories
910
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 831 (91.3%) |
| Protein | 74 (8.1%) |
| Carbohydrate | 71 (7.8%) |
| Total | 910 (100%) |
Serving: 1 cup [135g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 92 (68.4%) |
| Protein | 18 (13.7%) |
| Carbohydrate | 18 (13.1%) |
| Ash | 3.5 (2.6%) |
| Water | 3.1 (2.3%) |
| Total | 135 (100%) |
Serving: 1 cup [135g]
Benefits
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High in protein, fiber and healthy fats like monounsaturated and polyunsaturated fats which can help lower LDL cholesterol and reduce risk of heart disease
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Rich source of vitamin E, manganese, copper, magnesium and phosphorus - all important nutrients for overall health and well-being
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Contain phytonutrients that act as antioxidants and may help protect cells from damage. One of the nuts with the highest antioxidant activity
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High in unsaturated fats that can help promote feelings of fullness and aid weight management when consumed in moderation as part of an overall healthy diet
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May help control blood sugar levels and reduce risk of diabetes due to high fiber and healthy fat content
Risks
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High in calories. Eating too many pine nuts can contribute to weight gain
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May contain aflatoxins. Pine nuts are susceptible to aflatoxin contamination from mold. Aflatoxins are toxic and carcinogenic
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Potential for food allergies. Some people may have allergies to pine nuts
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High in fat. Pine nuts are high in unsaturated fats and low in saturated fats but are still high in calories from fat
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May cause gastrointestinal issues. Eating too many pine nuts in a short period of time can cause diarrhea, gas or bloating in some individuals
Additional Information
Nuts, pine nuts, dried, are a highly nutritious food product that offers numerous health benefits. These small, elongated seeds extracted from pine cones are packed with essential nutrients, healthy fats, and antioxidants. However, it is important to consume them in moderation due to their high calorie content.
One primary attribute of dried pine nuts is their rich nutrient profile. They are an excellent source of healthy fats, particularly monounsaturated fats, which have been associated with reduced risk of heart disease. These fats help lower bad cholesterol levels while increasing good cholesterol, promoting cardiovascular health. Additionally, pine nuts are a good source of protein, providing all the essential amino acids required for tissue repair and muscle growth.
Furthermore, pine nuts are abundant in vitamins and minerals. They are particularly high in vitamin E, an antioxidant that protects cells from damage caused by free radicals. Vitamin E also plays a crucial role in maintaining healthy skin and boosting the immune system. Pine nuts also contain B vitamins, including thiamin, riboflavin, niacin, and folate, which are essential for energy production, brain function, and red blood cell formation.
Additionally, dried pine nuts are a great source of minerals such as magnesium, zinc, copper, and manganese. Magnesium is involved in over 300 enzymatic reactions in the body and is important for bone health, nerve function, and energy metabolism. Zinc supports immune function, wound healing, and DNA synthesis, while copper and manganese act as cofactors for various enzymes involved in antioxidant defense and bone formation.
Despite their numerous nutritional benefits, it is important to be mindful of the potential risks associated with consuming dried pine nuts. Firstly, they are high in calories, with approximately 650 calories per 100 grams. Therefore, individuals aiming to lose or maintain weight should consume them in moderation to avoid excessive calorie intake.
Secondly, some individuals may experience an allergic reaction to pine nuts. Allergies to pine nuts are relatively rare but can cause symptoms such as itching, swelling, and difficulty breathing in susceptible individuals. If you have a known nut allergy, it is advisable to avoid pine nuts and consult with a healthcare professional if you have any concerns.
Lastly, pine nuts may sometimes cause a temporary taste disturbance known as "pine mouth" or "pine nut syndrome." This condition is characterized by a bitter or metallic taste that can persist for several days or weeks after consuming pine nuts. While the exact cause is unknown, it is believed to be related to a specific species of pine nut or potential rancidity. Fortunately, this condition is generally harmless and resolves on its own without any long-term effects.
In conclusion, dried pine nuts offer a range of nutritional benefits, including healthy fats, vitamins, minerals, and antioxidants. They can support heart health, provide essential nutrients, and contribute to overall well-being. However, it is crucial to consume them in moderation due to their high calorie content. If you have any allergies or experience taste disturbances after consuming pine nuts, it is advisable to seek medical advice.