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Nuts, seeds and oleaginous fruit

Pine nuts

Nuts, seeds and oleaginous fruit 688 kcal / 100 g FSVO V7.1

100 g of Pine nuts provides 688 kcal (2,840 kJ). Its composition stands out for its content of magnesium (370 mg), phosphorus (690 mg) and fat (61.9 g) per 100 g. This food belongs to the “Nuts, seeds and oleaginous fruit” category (“Nuts, seeds and oleaginous fruit” family) of the Swiss database.

No. 8 · foods high in magnesium
Pine nuts

The essentials for 100 g

Protein16.5 g 33%
Fat61.9 g 88%
Carbohydrates13 g 5%
Dietary fibre6.3 g 21%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g
NutrientValue% NRV*
Macronutrients
Energy688 kcal (2,840 kJ)C34%
Protein16.5 gA33%
Fat61.9 gA88%
of which saturated fat4.3 gA22%
of which polyunsaturated25.7 gAn/a
of which omega-30.1 gCn/a
Carbohydrates13 gA5%
of which sugars4.9 gA5%
Dietary fibre6.3 gA21%
Water2.2 gAn/a
Alcohol0 gEn/a
Minerals
Calcium20 mgA3%
Iron6.5 mgA46%
Magnesium370 mgA99%
Phosphorus690 mgA99%
Potassium810 mgA41%
Sodium2 mgA0%
Zinc5.8 mgA58%
Vitamins
Vitamin D0 µgE0%
Vitamin B120 µgE0%
Vitamin C< 0,5 mgAn/a
Folate63 µgA32%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein33%
Fat88%
Carbohydrates5%
Dietary fibre21%
Magnesium99%
Phosphorus99%
Zinc58%
Iron46%
Potassium41%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

ComparisonProteinFatEnergy
vs Sunflower seeds− 8.6 g+ 7.4 g+ 67 kcal
vs Cashew nut− 5 g+ 13.8 g+ 69 kcal
vs Seeds, kernels, nuts (average), unsalted− 4.3 g+ 9 g+ 70 kcal
vs Pumpkin seeds− 19.1 g+ 12.8 g+ 73 kcal

Similar foods

Within the “Nuts, seeds and oleaginous fruit” family, selected by nutritional proximity (method v1.0).

Pistachio, driedPistachio, dried621 kcalAlmondAlmond624 kcalSunflower seedsSunflower seeds621 kcalCashew nutCashew nut619 kcalSeeds, kernels, nuts (average), unsaltedSeeds, kernels, nuts (average), unsalted618 kcalHazelnutHazelnut661 kcalWalnutWalnut709 kcal

Frequently asked questions

How many calories in 100 g of Pine nuts?
100 g of Pine nuts provides 688 kcal, i.e. 2,840 kJ (FSVO data V7.1).
How much protein in 100 g of Pine nuts?
100 g provides 16.5 g of protein, i.e. 33% of the adult reference value (50 g).
Where does this food rank for magnesium content?
With 370 mg per 100 g, this food ranks 8th in our magnesium content ranking, out of 1,180 foods in the database with a recorded value.
What is the fat content of 100 g of Pine nuts?
100 g contains 61.9 g of fat, of which 4.3 g saturated fatty acids.
Where do these values come from?
From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).
Which preparation state do the values refer to?
To the official label “Pine nuts” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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