# Pine nuts nutrition: 14 g protein per 100 g (est.) | Macro Friendly Meals

14 g protein per 100 g, 3.9 g per 1 oz.

Updated 2026-10-08 - data v2026-10-08.2

Estimated nutrition for Pine nuts, per 100 g and per 1 oz (28 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 673 | 14 | 13 | 68 |
| Per serving (1 oz, 28 g) | 188 | 3.9 | 3.6 | 19 |

Protein per 100 kcal: 2.1 g.

## Cost

Est. cost per serving: $1.20–$2.50 (est.).

Est. cost midpoint: $1.85 (est.).

Est. $ per 10 g protein: $4.74 (est.).

## Diet and scores

Keto, Low-carb, Paleo, Mediterranean, Vegetarian, Vegan, Pescatarian, Gluten-Free, Dairy-Free

Efficiency 9 / Taste 8 / Overall 8.5.

Longevity: Monounsaturated fat, magnesium

## Recipes using this food

None yet.

## Related

- [Brazil nuts](https://macrofriendlymeals.com/foods/brazil-nuts) (2.1 g protein / 100 kcal)
- [Walnuts](https://macrofriendlymeals.com/foods/walnuts) (2.3 g protein / 100 kcal)
- [Hazelnuts](https://macrofriendlymeals.com/foods/hazelnuts) (2.4 g protein / 100 kcal)
- [Cream cheese](https://macrofriendlymeals.com/foods/cream-cheese) (1.8 g protein / 100 kcal)
- [Dark chocolate (85%)](https://macrofriendlymeals.com/foods/dark-chocolate-85) (1.7 g protein / 100 kcal)
- [Pork belly, cooked](https://macrofriendlymeals.com/foods/pork-belly-cooked) (1.7 g protein / 100 kcal)

Nutrition values are estimates until a USDA record is attached. Not medical advice.

USDA FDC ID: not yet verified (est.)

Canonical: https://macrofriendlymeals.com/foods/pine-nuts

Cite as: Macro Friendly Meals, "Pine nuts nutrition", https://macrofriendlymeals.com/foods/pine-nuts, data v2026-10-08.2.