Pine Nuts: Nutrition Facts, Allergy Side Effects. How To Eat It?

Pine nuts have been used for centuries as a nutritious and healthy food. They are small, nut-like seeds that come from pine cones, and are packed with nutrients that can benefit your health. From reducing cholesterol to aiding digestion, they have a wide range of potential health benefits. In this article, we’ll explore some of the top health benefits associated with them and how you can add them to your diet. Pine nuts are an excellent source of healthy fats. They are rich in monounsaturated fats, which can help reduce bad cholesterol levels and lower your risk of heart disease. Additionally, they are a great source of protein, minerals, and vitamins. They are also high in antioxidants, which can help fight inflammation and protect your body against chronic diseases.

Pine Nuts Nutrition Facts and Calories Chart

Pine nuts are a nutrient-dense, low-calorie food that provides numerous health benefits. One ounce contains 191 calories, 4.2 grams of protein, 18.6 grams of fat, and 2.3 grams of dietary fiber. They are also a good source of essential vitamins and minerals, including thiamin, phosphorus, iron, magnesium, and zinc. Additionally, they contain significant amounts of monounsaturated and polyunsaturated fatty acids, which are known to reduce bad cholesterol and improve heart health. Nutritional value per 100 g pine nuts:

  • Biotin: 0.3 µg
  • Calcium: 82 mg
  • Carbohydrates (Carbs): 13.7 g
  • Chloride: 14 mg
  • Cholesterol: 0 mg
  • Choline: 52.1 mg
  • Chromium: 3.2 µg
  • Copper: 0.7 mg
  • Dietary Fiber: 2.7 g
  • Energy (Calories): 673 kcal
  • Fat: 71.9 g
  • Iodine: 1.7 µg
  • Iron: 3.3 mg
  • Magnesium: 189 mg
  • Manganese: 1.9 mg
  • Molybdenum: 10.2 µg
  • Pantothenic Acid: 0.3 mg
  • Phosphorus: 544 mg
  • Potassium: 568 mg
  • Protein: 13.2 g
  • Saturated fat: 5.3 g
  • Selenium: 5.6 µg
  • Sodium: 5 mg
  • Sugars: 0.9 g
  • Vitamin A: 5 IU
  • Vitamin B1 (Thiamin): 0.2 mg
  • Vitamin B2 (Riboflavin): 0.1 mg
  • Vitamin B3 (Niacin): 0.8 mg
  • Vitamin B5 (Pantothenic Acid): 0.3 mg
  • Vitamin B6: 0.2 mg
  • Vitamin B9 (Folate / Folic Acid): 25 µg
  • Vitamin B12: 0 µg
  • Vitamin C: 0.9 mg
  • Vitamin D: 0 IU
  • Vitamin E: 4.3 mg
  • Vitamin K: 2.1 µg
  • Water: 3.2 g
  • Zinc: 2 mg

Pine Nuts in India

Pine nuts are a small, yet highly nutritious seed that can be used to add flavor and texture to dishes. Whether you’re looking to add a dash of flavor to a salad or whip up a delicious pesto sauce, pine nuts can be a great addition to any meal. In this post, we’ll explore the many benefits of adding pine nuts to your diet, as well as some simple recipes to help you get started. We’ll also take a look at how they are harvested and how to select the best quality nuts. The large pine nuts are delicious and high in fat and protein. Baking or burning of the cones will render the shells easier to remove. Shelled pine nuts have been eaten in Europe and Asia for a long time.

  • Scientific Binomial: Pinus gerardiana
  • Common English: Chilghoza Pine / Noosa / Neoza / Neosia / Pignoli
  • Ayurvedic: Nikochaka
  • Unani: Chilgozaa
  • Sanskrit: Chida
  • Hindi: Chilgoza / Pinon / Nioze / Pignon / Chilghoza / Rhi / Pignoli
  • Urdu: Chilghozah / Sanobar
  • Bengali
  • Marathi
  • Telugu
  • Tamil
  • Gujarati
  • Kannada
  • Malayalam
  • Oriya
  • Punjabi / Sindhi
  • Assamese
  • Kashmiri
  • Konkani
  • Manipuri
  • Dogri
  • Bhojpuri

Home Remedies

Pine nuts are also a great source of dietary fiber, which can help to keep you regular and aid in digestion. Additionally, they are low in carbs and have a low glycemic index, which can help people with diabetes manage their blood sugar levels. Lastly, pine nuts are high in zinc, which can help to keep your immune system strong and healthy. Overall, pine nuts are a great addition to any healthy diet.

  • High in Protein and Vitamins: Pine nuts are rich source of protein, dietary fiber. Procyanidins is the very essential component found in pine bark which has antitumor and anti cancer properties. Like other nuts such as almonds and walnuts, pine nuts are also great as they provide vitamin E, zinc, iron and manganese.
  • Heart Health: Pine nuts seed oil contains omega 5 fatty acids, which had been claimed for curing and preventing degenerative chronic diseases, such as heart disease and diabetes. This seed oil also shows some antiplatelet and hypotensive properties. Pinolenic acid from pine seed oil were found to be beneficial on various lipid variables in some experiments. The seeds besides being edible and medicinal, are used as a source of soap and lubricating oil.
  • Skin Care: The turpentine obtained from the resin of pine trees, is externally very beneficial treatment for a variety of skin complaints, wounds, sores, burns, scald and boils and is used in the form of liniment plasters, poultices, herbal steam baths and inhalers.

Allergy and Side Effects

Pine nut allergy had been reported among atopic patients. Occasionally may result in abdominal cramping and nausea after eating the nuts, raw, cooked, and processed nuts. Rare cases may lead to dysgeusia.


Q. Can I eat pine nuts without cooking? What are some interesting recipes I can make with it?

They can be incorporated into a variety of dishes, from salads to stir-fries. Plus, they are easy to find in most grocery stores and can be purchased in bulk at many health food stores. So, if you’re looking to add a nutritious and tasty snack to your daily routine, give pine nuts a try!

  • They can be eaten raw, roasted, or ground into a meal to be used in baking. Pine nuts are frequently added to meat, fish, and vegetable dishes.
  • They constituted an essential ingredient of pesto sauce. Pesto is an Italian sauce that is made with basil and pine nuts – a famous green Italian oil and herb sauce. Pesto traditionally served with pasta. It is also useful to make other versions of pesto such as Sage pesto, Celery pesto, Nettle Pesto, Medicinal Basil Pesto, Wild garlic pesto etc.
  • Depending on the herbs you use, you can pack a powerful punch of nutrients and healing factors into a delicious and nutritious pesto without your family ever suspecting they are “taking their medicine.” Any combination of medicinal plants will work, depending on the desired effect.

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