Pine Nuts

Pine nuts are small, elongated ivory-colored seeds measuring about 1/2 inch long. When raw, the seeds have a soft texture and a sweet, buttery flavor. They are often lightly toasted to bring out the flavor and to add a little crunch.

Pine nuts are eaten by many cultures around the world and are known by many names. In the U.S., the most popular use is in pesto or as a crunchy salad topper. They are also good for use in desserts like shortbread cookies and for adding a twist to hummus.
NUTRIENTS IN 100 g OF DRIED PINE NUTS*
Calories 673 kcal
Proteins 13.69 g
Saturated fat 4.899 g
Monounsaturated fat 18.764 g
Polyunsaturated fat 34.071 g
Carbohydrate 13.08 g
Fiber 3.7 g
Phosphorus 575 mg
Potassium 597 mg
Magnesium 251 mg
Manganese 8.802 mg
Zinc 6.45 mg
Iron 5.53 mg
Copper 1.324 mg
Vitamin E 9.33 mg
Vitamin K 53.9 μg
Thiamin 0.364 mg
Niacin 4.387 mg