Pine nutsraw

USDA Foundation

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Serving size

Nutrition Facts

Serving size1 oz (28.35 g)

Amount per serving

Calories

182

% Daily Value*

Total Fat 17 g22%

Saturated Fat 1.4 g^{† (from USDA’s older entry for this food)}7%

Trans Fat —

Cholesterol 0 mg^{† (from USDA’s older entry for this food)}0%

Sodium 0 mg0%

Total Carbohydrate 5.3 g2%

Dietary Fiber 1.1 g4%

Total Sugars 1 g^{† (from USDA’s older entry for this food)}

Protein 4.5 g

Vitamin D 0 mcg^{† (from USDA’s older entry for this food)}0%

Calcium 2.5 mg0%

Iron 1.5 mg8%

Potassium 186 mg4%

† From USDA's older entry for this food, which has a value where the newest entry doesn't. * The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.

Rich inManganese 126%Copper 35%of Daily Value, per serving

All nutrients

Per 1 oz (28.35 g).

Nutrient	Amount		Per 100 g
Calories & macronutrients
Calories	182 kcal		643 kcal
Protein	4.5 g	9%	16 g
Carbohydrate	5.3 g	2%	19 g
Fiber	1.1 g	4%	3.9 g
Total sugars	1 g^{† (from USDA’s older entry for this food)}		3.6 g
Total fat	17 g	22%	61 g
Saturated fat	1.4 g^{† (from USDA’s older entry for this food)}	7%	4.9 g
Monounsaturated fat	5.3 g^{† (from USDA’s older entry for this food)}		19 g
Polyunsaturated fat	9.7 g^{† (from USDA’s older entry for this food)}		34 g
Trans fat	—	—	—
Cholesterol	0 mg^{† (from USDA’s older entry for this food)}	0%	0 mg
Vitamins
Vitamin A (RAE)	0.28 mcg^{† (from USDA’s older entry for this food)}	0%	1 mcg
Vitamin C	0.23 mg^{† (from USDA’s older entry for this food)}	0%	0.8 mg
Vitamin D	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Vitamin E	2.6 mg^{† (from USDA’s older entry for this food)}	18%	9.3 mg
Vitamin K	0.91 mcg	1%	3.2 mcg
Thiamin (B1)	0.18 mg	15%	0.63 mg
Riboflavin (B2)	0.06 mg^{† (from USDA’s older entry for this food)}	5%	0.23 mg
Niacin (B3)	1.3 mg	8%	4.5 mg
Vitamin B6	0.07 mg	4%	0.26 mg
Folate (DFE)	9.6 mcg^{† (from USDA’s older entry for this food)}	2%	34 mcg
Vitamin B12	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Pantothenic acid (B5)	0.09 mg^{† (from USDA’s older entry for this food)}	2%	0.31 mg
Choline	16 mg^{† (from USDA’s older entry for this food)}	3%	56 mg
Minerals
Calcium	2.5 mg	0%	8.7 mg
Iron	1.5 mg	8%	5.4 mg
Magnesium	58 mg	14%	206 mg
Phosphorus	153 mg	12%	540 mg
Potassium	186 mg	4%	655 mg
Sodium	0 mg	0%	0 mg
Zinc	1.6 mg	15%	5.7 mg
Copper	0.32 mg	35%	1.1 mg
Manganese	2.9 mg	126%	10 mg
Selenium	0.2 mcg^{† (from USDA’s older entry for this food)}	0%	0.7 mcg
Other
Omega-3 ALA	0.03 g^{† (from USDA’s older entry for this food)}	2%	0.11 g
Omega-3 EPA	0 g^{† (from USDA’s older entry for this food)}		0 g
Omega-3 DHA	0 g^{† (from USDA’s older entry for this food)}		0 g
Water	0.54 g		1.9 g
Alcohol	0 g^{† (from USDA’s older entry for this food)}		0 g
Caffeine	0 mg^{† (from USDA’s older entry for this food)}		0 mg

Values marked † are from USDA’s older entry for this food, because the newest entry has no measurement for them. See the older entry · Why we do this

% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.

Contaminants

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Other forms of pine nuts

Pine nutspinyon, dried178 kcal per 1 ozRich in Manganese

Nutritionally similar foods

Where this data comes from

USDA’s newest lab analyses of single foods, with detailed sampling information.

Dataset: USDA FoodData Central, Foundation Foods
FDC ID: 2346392 (opens USDA FoodData Central in a new tab)
Published: October 28, 2022
Release used: FoodData Central Foundation Foods 2026-10-29
Older entry used: Total sugars, Saturated fat, Monounsaturated fat, Polyunsaturated fat and 16 more: from USDA's older entry for this food, because this record has no value for them. Values measured in this record are never replaced.
Same food elsewhere: USDA SR Legacy

Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.