Know2eat

Pine nuts

Pinus spp.

What pine nuts has been studied for

2 associations assessed — 1 with at least some human evidence behind it. Strongest first.

  • 1 Limited
  • 1 Insufficient
3 things to know first — allergies, interactions and intake limits

About pine nuts

The edible seeds of around twenty pine species, harvested from cones by hand, which is why they are among the most expensive nuts sold. Species differ markedly in flavour and fatty-acid profile. The USDA reference entry is for dried kernels.

Also known as Pignoli, Pinon, Chilgoza, Cedar nuts

Weight ManagementHeart Health

The evidence in depth

Best supported: Limited

What each association actually rests on, and the papers behind it. A rating describes the state of the research, not how impressive the food is. How we rate evidence.

Satiety and appetite

Weight Management
Limited evidence

Korean pine nut oil, rich in pinolenic acid, has been studied for appetite suppression, with a small number of short trials reporting raised cholecystokinin and reduced intake. The trials are few, small, industry-linked and used concentrated oil rather than the nut.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood lipid profile

Heart Health
Insufficient evidence

There is not enough human research on pine nuts and blood lipids to draw a conclusion. Nuts as a group are associated with modestly better lipid profiles, but pine nuts have barely been tested on their own.

Insufficient evidence. Not enough human research to say anything useful yet.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Pine nuts

Ask about Pine nuts

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories673 kcal34%
Protein13.7 g27%
Total fat68.4 g88%
Carbohydrate13.1 g5%
Fibre3.7 g13%
Total sugars3.59 g—
Water2.28 g—
Fats
Saturated fat4.9 g24%
Monounsaturated fat18.8 g—
Polyunsaturated fat34.1 g—
Cholesterol0 mg0%
ALA (omega-3)0.112 g—
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)33.1 g—
Vitamins
Vitamin A1 µg0%
Vitamin C0.8 mg1%
Vitamin D0 µg0%
Vitamin E9.33 mg62%
Vitamin K53.9 µg45%
Thiamin (B1)0.364 mg30%
Riboflavin (B2)0.227 mg17%
Niacin (B3)4.39 mg27%
Pantothenic acid (B5)0.313 mg6%
Vitamin B60.094 mg6%
Folate34 µg9%
Vitamin B120 µg0%
Choline55.8 mg10%
Minerals
Calcium16 mg1%
Iron5.53 mg31%
Magnesium251 mg60%
Phosphorus575 mg46%
Potassium597 mg13%
Sodium2 mg0%
Zinc6.45 mg59%
Copper1.32 mg147%
Manganese8.8 mg383%
Selenium0.7 µg1%
Other measured compounds
Beta-carotene17 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin9 µg—
Caffeine0 mg—
Ash2.59 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Nuts, pine nuts, dried (USDA FoodData Central, FDC ID 170591).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • roastedReduces polyunsaturated fat quality

    Light toasting develops flavour, but the high polyunsaturated content oxidises readily and pine nuts scorch within seconds of colouring. Overheated nuts carry oxidised lipids and a harsh taste.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    Pine mouth

    A persistent bitter metallic taste, distorting everything eaten for one to four weeks, follows pine nut consumption in a minority of people. It has been traced mainly to Pinus armandii kernels entering the supply chain. The condition is unpleasant, self-limiting and harmless, and there is no way to identify affected nuts by eye or taste at the time.

  • Allergy

    Pine nut allergy

    Pine nut allergy is documented, including anaphylaxis, and can occur in people who tolerate tree nuts. It is not always covered by tree-nut labelling rules in every jurisdiction.

  • Worth knowing

    Rancidity

    Very high in polyunsaturated oil and sold shelled, pine nuts oxidise quickly and often reach the consumer already stale. They belong in the freezer.