Calories in pine nuts: 688 kcal per 100 g

Q: How many calories are in a portion of pine nuts?

A typical portion (30 g, a small handful) gives 206 kcal. Per 100 g the figure is 688 kcal.

Q: Is pine nuts high in manganese?

Yes. Pine nuts, kernel only have 7.9 mg manganese per 100 g, 395 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals do pine nuts have most of?

By share of the daily reference intake: manganese (7.9 mg, 395 %), copper (1.3 mg, 132 %) and vitamin E (13.9 mg, 115 %) per 100 g.

Q: Are pine nuts high in salt?

No. Salt is 0 g per 100 g, which is very low under UK rules.

What’s in a 30 g handful

More than half of a handful is fat, but only 1.4 g of that fat is saturated.

20.6 gFat

4.2 gProtein

1.2 gCarbohydrate

0.57 gFibre

0.81 gWater

2.6 gMinerals and the rest

20.6 gFat
4.2 gProtein
1.2 gCarbohydrate
0.57 gFibre
0.81 gWater
2.6 gMinerals and the rest

Above average for nuts and seeds

Pine nuts are 688 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Pine nuts688

Nuts and seeds average522

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per handful1.2 g

Salt, per handful0 g

Vitamins and minerals in pine nuts

Ten of the 16 reach the “high in” level, led by manganese.

119 %

Manganese

2.4 mg in a 30 g handful

1st of 32 nuts and seeds

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Copper0.4 mg40 %

Vitamin E4.2 mg35 %

Phosphorus195 mg28 %

Magnesium81 mg22 %

Thiamin (vitamin B1)0.22 mg20 %

Also high in

Only a trace

Vitamin C

None recorded

Vitamin D
Vitamin B12

Show all 16 with amounts

Manganese2.4 mg, 119 %

Copper0.4 mg, 40 %

Vitamin E4.2 mg, 35 %

Phosphorus195 mg, 28 %

Magnesium81 mg, 22 %

Thiamin (vitamin B1)0.22 mg, 20 %

Zinc2 mg, 20 %

Niacin (vitamin B3)2.1 mg, 13 %

Iron1.7 mg, 12 %

Potassium234 mg, 12 %

Riboflavin (vitamin B2)0.06 mg, 4.1 %

Chloride12.3 mg, 1.5 %

Calcium3.3 mg, <1 %

Vitamin A0.0006 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What pine nuts don’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin B12.

Vitamin D

0mgin pine nuts

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein pine nuts

Find it inCherries, West Indian2150 % per 100 g

Vitamin B12

0mgin pine nuts

Find it inLiver, ox, raw4400 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Pine nuts against other nuts and seeds

Per 100 g, pine nuts have the most manganese of the 6 here, ahead of melon seeds.

7.9mg

2.3mg

2.2mg

Pine nuts, kernel onlythis page

Melon seeds−5.6 mg

Almonds, toasted−5.7 mg

Nuts, mixed−5.7 mg

Sunflower seeds−5.7 mg

Peanuts, dry roasted−5.7 mg

All values per 100 g, from the same dataset. Differences are against pine nuts.

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

Questions about pine nuts

What the numbers say to the questions people actually search.

How many calories are in a portion of pine nuts?

A typical portion (30 g, a small handful) gives 206 kcal. Per 100 g the figure is 688 kcal.

Is pine nuts high in manganese?

Yes. Pine nuts, kernel only have 7.9 mg manganese per 100 g, 395 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do pine nuts have most of?

By share of the daily reference intake: manganese (7.9 mg, 395 %), copper (1.3 mg, 132 %) and vitamin E (13.9 mg, 115 %) per 100 g.

Are pine nuts high in salt?

No. Salt is 0 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-839, Pine nuts, kernel only, 20 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Savoury snacks and nuts, 1989-1991. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.