Everything You Need To Know About Pine Nut Nutrition – Infographic


The humble pine nut is enjoying a renaissance as research on it continues to reveal its numerous benefits. 

It’s highly nutritious and high in calories, making it a satiating snack option that’s low-carb and high in healthy fats. 

Here are some fun, useful and interesting facts about this popular nut:

  • Pine nuts come from the pine tree which is scientifically known as the Pinaceae, genus Pinus plants. 
  • A single serving of pine nuts offers 198 calories, 19 grams of fats, 1.6 milligrams of iron, and 3.7 grams of carbohydrates. 
  • Pine nuts are beneficial at reducing bad cholesterol levels.
  • Pine nuts are an essential part of a healthy diet and have been shown to assist in weight loss and in keeping the weight off afterward by providing a healthy snack option. 
  • Thanks to their high magnesium content, pine nuts are excellent for lowering blood pressure.
  • Pine nuts are high in vitamin K, which is very beneficial to bone health.
  • Native Americans have been harvesting pine nuts from the ancient pinyon tree in America’s Great Basin. 
  • There are typically about 20 different pine tree species found in North America which all offer edible pine nuts.
  • For best results, try to purchase your pine nuts pre-shelled. 
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