Epic source
Energy
682 kcal · 34% DV target
A buttery, ivory-colored seed harvested from pine cones, pine nuts offer a delicate resinous flavor and a soft texture while providing a dense profile of heart-healthy unsaturated fats.
Pine nuts are consistently linked to improved cardiovascular health, as they belong to a group of tree nuts that help lower LDL cholesterol (the type associated with arterial plaque) and total cholesterol levels .810
These seeds have one of the lowest saturated fat profiles among common nuts, containing a high proportion of unsaturated fats that are beneficial for heart health .4
Pine nuts are a concentrated source of essential minerals, particularly manganese, magnesium, and phosphorus, which are vital for bone health and energy metabolism .7
A standard one-ounce serving provides a notable amount of vitamin E, an antioxidant that helps protect cells from oxidative stress .11
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
682 kcal · 34% DV target
14.5 g · 29% DV target
65.2 g · 84% DV target
10.0 g · 4% DV target
4.67 g · 17% DV target
4.31 g · 9% DV target
Seasonality has not been estimated for this ingredient yet.
High oil content makes them prone to rancidity at room temperature
Best for long-term preservation of delicate oils
Wild-harvested pine nuts have a low carbon footprint, though some species face threats from climate change and habitat loss.
It can take up to 25 years for a pine tree to begin producing seeds and up to three years for the cones to fully mature for harvest.