Protein in Pine Nuts: How Much per 100g and per Portion
Pine nuts provide 14g of protein per 100g of kernels. Due to their high fat content, they are not a dense source of protein, supplying just 2g of protein for every 100 kcal consumed. Protein accounts for only 8% of the total energy in pine nuts, making them a modest contributor to daily protein targets when considering the associated calories.
CoFID 14-839 · Pine nuts, kernel only
What the numbers say
- Protein per calorie. Pine nuts provide 2g of protein per 100 kcal. Protein makes up 8% of their total energy, with the majority coming from fat.
- Front-of-pack colours. Based on UK guidelines per 100g, pine nuts are rated high (red) for fat, medium (amber) for saturated fat, and low (green) for both sugars and salt.
- Fibre information. The official UK food composition data does not include a determined value for the dietary fibre in pine nuts, so the amount is unknown.
- Protein in a 30g portion. A 30g amount of pine nuts contains 4.2g of protein and provides 206 kcal.
Pine Nuts macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 688 kcal 2,840 kJ |
34% | – |
| Protein | 14g | 28% | – |
| Fat | 68.6g | 98% | high |
| of which saturates | 4.6g | 23% | medium |
| Carbohydrate | 4g | 2% | – |
| of which sugars | 3.9g | 4% | low |
| Fibre | n/a | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in pine nuts by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 2.1g | 103 | 0.6g | 10.3g |
| 30g | 4.2g | 206 | 1.2g | 20.6g |
| 50g | 7g | 344 | 2g | 34.3g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of pine nuts for 20g or 30g of protein
- To get 20g of protein solely from pine nuts, you would need to eat a large amount of 143g, which would also contain 983 kcal and 98g of fat.
- For a higher 30g protein target, the required amount increases to 214g of pine nuts, costing 1474 kcal.
- As a low-salt food, they can be added to meals without significantly increasing your daily salt intake.
How it compares with other nuts and seeds
Compared to other nuts and seeds on this site, pine nuts are a lower-protein option, ranking 13th out of 14 for protein content per 100g. Their protein density is also low for the category, ranking 13th for protein per 100 kcal. The amount of protein, at 14g per 100g, is very similar to that found in Brazil nuts (14.3g), hazelnuts (14.1g), and walnuts (14.7g). Other nuts like pistachios offer a moderately higher protein content at 17.9g per 100g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pine Nuts | 14g | 688 | 2g |
| Brazil Nuts | 14.3g | 683 | 2.1g |
| Hazelnuts | 14.1g | 650 | 2.2g |
| Walnuts | 14.7g | 688 | 2.1g |
| Pistachios | 17.9g | 601 | 3g |
Quick answers
How much protein is in a small portion of pine nuts?
A 15g amount of pine nut kernels provides 2.1g of protein and 103 kcal. A larger 30g amount contains 4.2g of protein and 206 kcal.
Are pine nuts a good source of protein for their calories?
Pine nuts are not a calorie-efficient protein source. They provide 2g of protein per 100 kcal, which is a low density compared to leaner protein foods because of their high fat content.
How do pine nuts compare to other nuts for protein?
Their protein content of 14g per 100g is very similar to walnuts and Brazil nuts, but lower than some other nuts like pistachios, which have about 18g per 100g.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.