Despite their name, pine nuts are actually edible seeds that come from different species of pine cones. Pine nuts are healthy when added to your diet in moderation. These tiny seeds pack a variety of nutrients essential to your health, including vitamins, minerals, and heart-healthy fats.

Nutritional Profile

Pine nuts are rich in magnesium, iron, antioxidants, zinc, and protein, which can help with diabetes management, heart health, and brain health.

Other nutrients in pine nuts include:

• Phosphorus
• Vitamin K
• Dietary fiber
• Vitamin E
• Calcium
• Manganese
• Nutrients per Serving

A one-ounce (28 grams) serving of dried pine nuts, which is about 167 pine nuts, contains:

• Calories: 191
• Protein: 3.9 grams
• Fat: 19 grams
• Carbohydrates: 3.7 grams
• Fiber: 1.1 grams
• Sugar: 1 gram
• Magnesium: 71.2 milligrams
• Phosphorus: 163 milligrams
• Iron: 1.57 milligrams

Portion Sizes

Pine nuts are healthy, but high in calories. They should be added to your diet in moderation, especially if you are trying to lose weight. That said, a one-ounce serving of pine nuts provides many essential nutrients, including dietary fiber, which can help you feel satisfied and full. As a result, pine nuts can help reduce your appetite and promote healthy weight management.

If you're allergic to tree nuts, peanuts, or pine pollen, it's possible you have a cross-reactivity to pine nuts. Consult with your doctor to determine if pine nuts are safe for you before eating them.

A small number of people experience pine nut syndrome or pine mouth. Individuals will experience a bitter, metallic taste that starts about 12 to 48 hours after eating pine nuts. This taste can last from two to four weeks. This bitter sensation can worsen when you eat other foods during this time.

Fortunately, pine mouth is not an allergic reaction and has no health consequences. The reason some people experience this is unclear, although it could be due to genetic factors or related to the consumption of certain species of pine nuts.

How to Store and Prepare Pine Nuts

Because pine nuts are rich in oil, they go rancid quickly. Store pine nuts tightly wrapped in plastic in the fridge for up to three months or in the freezer for up to nine.

Pine nuts are commonly used in pesto due to their buttery taste. They also can be added to various dishes. They are delicious raw and can be easy to carry with you as a snack. You can roast pine nuts by baking them in the oven or toasting them on the stove. This process will enhance their mild flavor.

Here are some ways to use pine nuts in recipes:

• Blend pine nuts with cheese, garlic, basil, cheese, and olive oil to make a pesto
• Sprinkle onto yogurt with fruit and other nuts to create a delicious parfait
• Add raw or roasted pine nuts to salads or pasta dishes
• Blend pine nuts into a homemade hummus
• Add them to vegetable side dishes such as roasted cauliflower, broccoli, or green beans
• Mix pine nuts into grain side dishes such as quinoa or rice
• Top your pizza with pine nuts for an added crunch

Disclaimer: Even though every effort is made to ensure the image depicts the product accurately in color, size, and appearance, lighting and photography performance among other factors cannot guarantee you will receive the product as pictured.

Due to the sensitive nature of nuts, it is possible that some may be damaged or broken during transportation. In addition, we cannot guarantee that each pack contains 100% whole/unbroken products, but we make every effort to ensure our packaging is as secure and strong as possible. The nuts or other products may also be damaged or broken during transit from our manufacturers, so it is sometimes impossible to guarantee 100% whole contents without some broken pieces.