Pine nuts, kernel only

Pine nuts are the edible seeds of pine trees. The figures here describe the kernels only, with the shells removed. They mainly provide fat, alongside protein, vitamins and minerals. Per 100g, pine kernels contain 69g of fat, 14g of protein and 14mg of vitamin E, and provide 2840 kJ of energy.

Vitamin E helps protect cells from oxidative damage, while protein supports the growth and repair of body tissues. Most of the fat in pine kernels is unsaturated. Their high fat content also makes them energy-dense, which is relevant for people monitoring their energy intake. Full nutrient figures, including saturated fat, sugars and salt, are in the tables below.