Protein in food · Nuts, seeds & nut butters
How much protein is in pine nuts?
One ounce of pine nuts (28 g) has 3.9 g of protein (191 kcal); 100 g has 13.7 g.
2.0 g protein per 100 kcal · USDA FoodData Central
2.0 g of protein per 100 kcal (8% of its calories): under 2.5 g is low on our scale.
25 g of protein from pine nuts alone takes 182 g (about 6.4 oz) and 1228 kcal.
#13 of 14 in Nuts, seeds & nut butters for protein per 100 g, #13 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 13.7 g | 673 | 13.1 g | 68.4 g |
| 1 oz (28 g) | 3.9 g | 191 | 3.7 g | 19 g |
| 1 cup (135 g) | 19 g | 909 | 18 g | 92 g |
| 1 tbsp (8.4 g) | 1.2 g | 57 | 1.1 g | 5.8 g |
One ounce of pine nuts (28 g) is 3% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from fat: about 91%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than pecans and less than peanut butter, almond butter and walnuts.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Peanut butter | 22.2 g | 598 | 3.7 g |
| Almond butter | 21 g | 614 | 3.4 g |
| Walnuts | 15.2 g | 654 | 2.3 g |
| Pine nuts | 13.7 g | 673 | 2.0 g |
| Pecans | 9.2 g | 691 | 1.3 g |
Recipes with pine nuts
1 recipe in the Feast Mode library uses pine nuts, macros computed the same way.
In the one library recipe that uses it, Pesto Chicken Pasta, a serving has 4.3 g of pine nuts, which brings 0.6 g of protein: 1% of the dish’s protein.
Questions
How much protein is in an ounce of pine nuts?
One ounce of pine nuts (28 g) has 3.9 g of protein and 191 kcal, with 3.7 g of carbohydrate and 19 g of fat.
How much protein is in 100 g of pine nuts?
100 g of pine nuts has 13.7 g of protein, 673 kcal, 13.1 g of carbohydrate and 68.4 g of fat (USDA FoodData Central 170591).
Are pine nuts a good source of protein?
Low in protein: 2.0 g of protein per 100 kcal (8% of its calories): under 2.5 g is low on our scale. Getting 25 g of protein from pine nuts alone takes 182 g (about 6.4 oz) and 1228 kcal.
Which has more protein, pine nuts or pecans?
Pine nuts, with 13.7 g of protein per 100 g against 9.2 g for pecans. Per 100 kcal: pine nuts 2.0 g, pecans 1.3 g.
Source: USDA FoodData Central, SR Legacy 170591: “Nuts, pine nuts, dried”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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