QUICK ANSWER
How many calories are in raw pine nuts?
The selected raw pine nuts provide 689 kcal per 100 g. Scale from the edible portion and keep other states separate.
689 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Raw pine nuts nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 689 kcal
- Protein
- 15.7 g
- Carbohydrate
- 18.6 g
- Fat
- 61.3 g
- Fibre
- 3.94 g
- Manganese
- 10.2 mg
- Potassium
- 655 mg
- Magnesium
- 206 mg
Source: USDA FoodData Central Foundation record 2346392. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
15.7 g per 100 g. From Nuts, pine nuts, raw.
Carbohydrate
18.6 g per 100 g. From Nuts, pine nuts, raw.
Fat
61.3 g per 100 g. From Nuts, pine nuts, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where raw pine nuts fits in a varied eating pattern.
Manganese
10.2 mg per 100 g in the selected USDA record.
Potassium
655 mg per 100 g in the selected USDA record.
Magnesium
206 mg per 100 g in the selected USDA record.
Zinc
5.71 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw
Selected reference.
Roasted
Use the roasted record or product label.
Salted
Use the exact salted product label.
Pesto
Log the complete recipe, including oil and cheese.
PRACTICAL CONTEXT
How raw pine nuts can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 689 kcal per 100 g, the 15 g example is 103.3 kcal.
Fibre check
The selected record lists 3.94 g fibre per 100 g.
Protein check
The selected record lists 15.7 g protein per 100 g.
Best logging move
Weigh the nuts and keep roasting oil, salt and pesto ingredients separate.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep pine nuts sealed away from heat, light and moisture.
After opening or cooking
Use a clean, dry utensil for shared containers.
Prepare
Follow package tree-nut allergen and cross-contact guidance.
Safety boundary
Discard mouldy or unmistakably rancid nuts; the nutrient record does not establish storage duration.
PHOTO LOGGING
How to log raw pine nuts more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Nuts, pine nuts, raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Raw pine nuts calorie and nutrition questions
How many calories are in 100 g of pine nuts?
689 kcal in the selected Nuts, pine nuts, raw record.
How much fibre is in pine nuts?
3.94 g per 100 g in the selected record.
Which pine nuts state does this page use?
Nuts, pine nuts, raw. Preparation and edible state are part of the answer.
Does this page give pesto calories?
No. Pesto includes oil, cheese and other ingredients and should be logged as a recipe or product.
How are the portion calories calculated?
Each portion is scaled from 689 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Nuts, pine nuts, raw, per 100 g edible portion. Numeric nutrition and named-portion claims use the nutrition-reviewed local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central Foundation record 2346392 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.