Pine Nuts
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Pine Nuts really do come from pine cones and they are fairly tough to extract which is why you pay such a pretty penny for them at the grocery store where they can be purchased in a bulk pack. Most Pine Nuts are fairly tiny, about ½ inch (1 centimeter), and 2.5 ounces of pine nuts equal ½ cup, while 6 ounces of Pine Nut should yield 1 ¼ cups of volume.


Store pine nuts in an air tight container and they will keep roughly three months in the refrigerator. Expect 6–9 months in the freezer.

Culinary Uses

Pine Nuts may be eaten raw but chefs usually Roast Pine Nuts or toast them. When cooking Pine Nuts for guests, be sure to let them know. Most people with nut allergies are also allergic to Pine Nuts.

Nutritional Value USDA
Amount Per 100g
Calories 673
%Daily Value*
Total Fat 68g
Saturated Fat 4g
Polyunsaturated Fat 34g
Monounsaturated Fat 18g
Cholesterol 0mg
Sodium 2mg
Potassium 597mg
Total Carbohydrate 13g
Dietary Fiber 3g
Sugars 3g
Protein 13g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Pine Nuts are high in fat calories (about 200 calories per ¼ cup), and a better source of protein than almost any other nut. European varieties of Pine Nut have even more protein than American varieties. Chinese varieties of the pine nut have a much stronger pine flavor than the milder Mediterranean and Italian varieties commonly found in the U.S.

Gluten Free


Low Fat


Low Calorie