17 Fit Food calories Nuts and seeds
Pine nuts calories and nutrition facts
Per 100 g: 673 kcal — 13.7 g protein, 68.4 g fat and 9.4 g carbs.
Extracting pine nuts from the cones is slow, fiddly work, which goes a long way to explaining the price. They’re the nut in Genoese pesto and get toasted for salads and pilafs, but at about 673 kcal per 100 g they’re among the most calorific nuts, so a 20 g scattering is worth weighing. They’re rich in manganese, copper and phosphorus.
- Source of fibre
- Salt-free
- High in manganese
- High in copper
- Protein 8%
- Fat 87%
- Carbs 5%
In everyday portions
- Typical serving · 20 g 135 kcal
- 100 kcal is 15 g this much of it gives 100 kcal
- 20 g of protein is 145 g this much to eat for 20 g of protein
- Energy density High 6.7 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 673 kcal 34%
- Protein 13.7 g 27%
- Fat 68.4 g 98%
- Carbs available, without fibre 9.4 g 4%
- Fibre 3.7 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 8%
- Fat 87%
- Carbs 5%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 9.3 mg 78%
- Vitamin K 53.9 µg 72%
- Vitamin C 0.8 mg 1%
- Vitamin B1 (thiamin) 0.364 mg 33%
- Vitamin B2 (riboflavin) 0.227 mg 16%
- Vitamin B3 (niacin) 4.4 mg 27%
- Vitamin B5 (pantothenic acid) 0.313 mg 5%
- Vitamin B6 0.094 mg 7%
- Folate (B9) 34 µg 17%
- Vitamin B12 0 µg 0%
- Choline 55.8 mg
Minerals
- Potassium 597 mg 30%
- Calcium 16 mg 2%
- Phosphorus 575 mg 82%
- Magnesium 251 mg 67%
- Iron 5.5 mg 40%
- Zinc 6.5 mg 64%
- Copper 1.3 mg 132%
- Manganese 8.8 mg 440%
- Selenium 0.7 µg 1%
- Iodine 5 µg 3%
- Sodium 2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Salt-free
- High in manganese
- High in copper
- High in phosphorus
- High in vitamin E
- High in vitamin K
- High in magnesium
- High in zinc
- High in iron
- High in vitamin B1
- Source of potassium
- Source of vitamin B3
- Source of folate
- Source of vitamin B2
Nuts and seeds
Among nuts and seeds
The category in the 17 Fit catalog: 51 foods. Compared per 100 g.
- 90% More calories than 90% of nuts and seeds.
- 98% More manganese than 98% of nuts and seeds.
- 97% More vitamin K than 97% of nuts and seeds.
- 82% More zinc than 82% of nuts and seeds.
Similar in composition
The foods with the nearest calories and macros.
- Walnuts 654 kcal
- Hazelnuts 628 kcal
- Sesame seeds 573 kcal
- Sunflower seeds 584 kcal
- Almonds 579 kcal
- Peanuts 567 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170591.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.