Pine Nut Health Benefits and Nutrition Facts

Nutritional summary

Pine nuts are consistently linked to improved cardiovascular health, as they belong to a group of tree nuts that help lower LDL cholesterol (the type associated with arterial plaque) and total cholesterol levels .
These seeds have one of the lowest saturated fat profiles among common nuts, containing a high proportion of unsaturated fats that are beneficial for heart health .
Pine nuts are a concentrated source of essential minerals, particularly manganese, magnesium, and phosphorus, which are vital for bone health and energy metabolism .
A standard one-ounce serving provides a notable amount of vitamin E, an antioxidant that helps protect cells from oxidative stress .
Early research suggests that pinolenic acid (a unique polyunsaturated fatty acid found in pine nut oil) may have anti-inflammatory properties and could influence metabolic health markers .

Interesting fact

It can take up to 25 years for a pine tree to begin producing seeds and up to three years for the cones to fully mature for harvest.

Standout nutrients

EPIC

SOURCE

Manganese

EPIC

SOURCE

Copper

EPIC

SOURCE

Zinc

EPIC

SOURCE

Magnesium

680

kcal per 100g

Protein14.5g

Fat65.2g

Carbs6.47g

Fiber4.56g

Sugar4.31g

Fat breakdown

Polyunsat31.6g

Monounsat17.5g

Saturated4.53g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Wild-harvested pine nuts have a low carbon footprint, though some species face threats from climate change and habitat loss.

Confidencemedium

Storage

Refrigerate

1–3 months

High oil content makes them prone to rancidity at room temperature

Freeze

6–12 months

Best for long-term preservation of delicate oils

Airtight Container

2–4 weeks

Keep in a cool, dark place if not refrigerated

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Nut consumption and risk of cancer and type 2 diabetes: a systematic review and meta-analysis - PMC

[4]pmc.ncbi.nlm.nih.gov

Mineral Analysis of Pine Nuts (Pinus spp.) Grown in New Zealand - PMC

[7]pmc.ncbi.nlm.nih.gov

Tree Nut and Peanut Consumption and Risk of Cardiovascular ...

[8]pmc.ncbi.nlm.nih.gov

The Beneficial Effects of Pine Nuts and Its Major Fatty Acid, Pinolenic Acid, on Inflammation and Metabolic Perturbations in Inflammatory Disorders - PMC

[9]pmc.ncbi.nlm.nih.gov

Nut consumption and incidence of cardiovascular diseases and cardiovascular disease mortality: a meta-analysis of prospective cohort studies - PMC

[10]pmc.ncbi.nlm.nih.gov

Publication : USDA ARS

[11]www.ars.usda.govars.usda.gov

Coverage

Nutrients

FoodCompass

82.3

Version

Similar flavours

Explore flavour space →