Pine nuts
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 2,815 kJ (673 kcal) |
|
13.1 g
|
|
| Starch | 1.4 g |
| Sugars | 3.6 g |
| Dietary fiber | 3.7 g |
|
68.4 g
|
|
| Saturated | 4.9 g |
| Monounsaturated | 18.7 g |
| Polyunsaturated | 34.1 g |
|
13.7 g
|
|
| Vitamins | |
| Vitamin A equiv. |
(0%)
1 μg
(0%)
17 μg |
| Thiamine (B1) |
(35%)
0.4 mg |
| Riboflavin (B2) |
(17%)
0.2 mg |
| Niacin (B3) |
(29%)
4.4 mg |
| Pantothenic acid (B5) |
(6%)
0.3 mg |
| Vitamin B6 |
(8%)
0.1 mg |
| Folate (B9) |
(9%)
34 μg |
| Choline |
(11%)
55.8 mg |
| Vitamin C |
(1%)
0.8 mg |
| Vitamin E |
(62%)
9.3 mg |
| Vitamin K |
(51%)
53.9 μg |
| Minerals | |
| Calcium |
(2%)
16 mg |
| Iron |
(42%)
5.5 mg |
| Magnesium |
(71%)
251 mg |
| Manganese |
(419%)
8.8 mg |
| Phosphorus |
(82%)
575 mg |
| Potassium |
(13%)
597 mg |
| Zinc |
(67%)
6.4 mg |
| Other constituents | |
| Water | 2.3 g |
|
|
| Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database |
|
Pine nuts are the edible seeds of pines (family Pinaceae, genus Pinus). About 20 species of pine produce seeds large enough to be worth harvesting; in other pines the seeds are also edible, but are too small to be of notable value as a human food.
In Europe and places with a Mediterranean climate species are widely harvested, Korean pine (Pinus koraiensis) in northeast Asia (the most important species in international trade), and chilgoza pine (Pinus gerardiana) in the western Himalaya. Four other species, Siberian pine (Pinus sibirica), Siberian dwarf pine (Pinus pumila), Chinese white pine (Pinus armandii) and lacebark pine (Pinus bungeana), are also used to a lesser extent. Afghanistan is an important source of pine nuts, behind China and Korea.
Pine nuts produced in Europe mostly come from the stone pine (Pinus pinea), which has been cultivated for its nuts for over 5,000 years, and harvested from wild trees for far longer. The Swiss pine (Pinus cembra) is also used to a very small extent.
In North America, the main species are three of the pinyon pines: Colorado pinyon (Pinus edulis), single-leaf pinyon (Pinus monophylla), and Mexican pinyon (Pinus cembroides). The other eight pinyon species are used to a small extent, as are gray pine (Pinus sabineana), Coulter pine (Pinus coulteri), Torrey pine (Pinus torreyana), sugar pine (Pinus lambertiana) and Parry pinyon (Pinus quadrifolia). Here, the nuts themselves are known by the Spanish name for the pinyon pine: piñon (plural: piñones).
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Wikipedia