Nuts and Seeds
Nuts, pine nuts, pinyon, dried
Per 100 g of the edible portion · CNF 2026
629kcal per 100 g
11.6 gProtein
61 gFat
19.3 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 629 kcal2,632 kJ | — |
| Protein | 11.6 g | — |
| Fat | 61 g | 81% |
| of which saturated | 9.4 g | 47% |
| Monounsaturated fat | 22.9 g | — |
| Polyunsaturated fat | 25.7 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 19.3 g | — |
| Fibre | 10.7 g | 38% |
| Sodium | 72 mg | 3% |
| Water | 5.9 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 628 mg | 18% |
| Calcium | 8 mg | 1% |
| Magnesium | 234 mg | 56% |
| Phosphorus | 35 mg | 3% |
| Iron | 3.1 mg | 17% |
| Zinc | 4.3 mg | 39% |
| Copper | 1 mg | 115% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 1 µg | 0% |
| Beta-carotene | 17 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 1.2 mg | 104% |
| Riboflavin (B2) | 0.22 mg | 17% |
| Niacin (B3) | 4.4 mg | 27% |
| Vitamin B6 | 0.11 mg | 7% |
| Folate | 58 µg | 14% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 2 mg | 2% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy629 kcal · median 574 kcal
Protein11.6 g · median 15.5 g
Fibre10.7 g · median 8.8 g
Saturated fat9.4 g · median 5.3 g
Salt0.18 g · median 0.05 g
38% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper1 mg · 115%
- Thiamin (B1)1.2 mg · 104%
- Magnesium234 mg · 56%
- Zinc4.3 mg · 39%
- Fibre10.7 g · 38%
Other foods in the group
More from “Nuts and Seeds”
- Nuts, filberts or hazelnuts, dried629 kcal
- Nuts, filberts or hazelnuts, dried, blanched629 kcal
- Seeds, sesame seed kernels, dried, shelled631 kcal
- Nuts, simulated product, wheat-based, unflavoured, with salt622 kcal
- Nuts, walnuts, black, dried619 kcal
- Seeds, sunflower seed kernels, toasted619 kcal
- Seeds, sunflower seed kernels, toasted, salt added619 kcal
- Seeds, sunflower seed butter617 kcal
- Seeds, sunflower seed butter, salt added617 kcal
- Nuts, mixed nuts, oil roasted without peanuts615 kcal
- Nuts, mixed nuts, oil roasted without peanuts, salt added615 kcal
- Nuts, walnuts, shelled, dry roasted, with salt added643 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.