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Pine nuts are the small edible seeds of pine trees, and per ounce they are one of the richest food sources of manganese: about 167 kernels of dried pine nuts supply more than the full Daily Value for manganese in USDA data, along with about 18% of the Daily Value for vitamin E and 17% for magnesium and zinc. They are also among the most calorie-dense nuts, with fat that is mostly polyunsaturated. This guide covers what pine nuts are, the USDA pine nut nutrition facts, how they compare with other nuts, and pine mouth, the strange taste disturbance the FDA has investigated.
Peptide Labs does not sell pine nuts or pine nut products. This article is general nutrition information, not medical advice.
Key Takeaways
- One ounce of dried pine nuts has about 191 calories, 3.9 grams of protein and 19 grams of fat in USDA data.
- The same ounce covers about 108% of the Daily Value for manganese and 18% for vitamin E.
- Pine mouth is a bitter or metallic taste that starts hours to days after eating some pine nuts and goes away on its own.
- FDA scientists linked US pine mouth reports to nuts from one species, the Chinese white pine.
- Pine nut is on the FDA list of tree nuts considered major food allergens.
What are pine nuts?
Pine nuts are seeds harvested from the cones of several pine species, which is why FDA allergen guidance names them simply as pine nut or pinon nut, Pinus species. The seeds are slow to extract from the cones, and the kernels are tiny: USDA lists about 167 kernels in one ounce. Pinyon pine nuts from the American Southwest have their own USDA entry with a somewhat different profile. Much of the supply in US stores is imported, and FDA researchers who analyzed 45 US-market samples in 2012 found that most were mixtures of nuts from different pine species, which cannot be reliably told apart by appearance.
Pine nuts are most familiar as a pesto ingredient, and they also appear in salads, baked goods and Middle Eastern and Mediterranean dishes. A distinctive fat called pinolenic acid makes up as much as a fifth of their fatty acids, according to a 2023 review.
Pine nut nutrition per ounce
The table uses the USDA FoodData Central SR Legacy entry for dried pine nuts (FDC 170591), converted to a 1-ounce serving of 28 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (dried pine nuts) | Per 1 oz (28 g) | % Daily Value |
|---|---|---|
| Calories | 191 | Not applicable |
| Protein | 3.9 g | 8% |
| Total fat | 19.4 g | 25% |
| Saturated fat | 1.4 g | 7% |
| Polyunsaturated fat | 9.7 g | Not set |
| Carbohydrate | 3.7 g | 1% |
| Fiber | 1.0 g | 4% |
| Manganese | 2.5 milligrams | 108% |
| Copper | 0.38 milligrams | 42% |
| Vitamin E | 2.65 milligrams | 18% |
| Zinc | 1.8 milligrams | 17% |
| Magnesium | 71 milligrams | 17% |
| Phosphorus | 163 milligrams | 13% |
| Vitamin K | 15.3 micrograms | 13% |
| Iron | 1.6 milligrams | 9% |
Manganese is the headline, but pine nuts also add copper, zinc and magnesium, which is why they belong alongside the foods on our zinc and magnesium lists. Their vitamin K is modest; people who track vitamin K for medical reasons can compare it with the foods in our vitamin K guide. Pine nuts are low in carbohydrate and fiber, and their protein is lower than most nuts.
The fat in pine nuts
About half of the fat in pine nuts is polyunsaturated, almost all of it the omega-6 fat linoleic acid, with saturated fat low at about 7% of the Daily Value per ounce in USDA data. If you have read worries about omega-6 fats, our evidence check on seed oils covers what major reviews say about them. Pine nuts provide almost no omega-3 fat.
Pine nut calories compared with other nuts
Pine nuts have more calories per ounce than many common nuts because they are higher in fat and lower in protein and carbohydrate. This comparison uses USDA SR Legacy entries per 1-ounce serving.
| Per 1 oz (28 g) | Pine nuts, dried | Pinyon pine nuts | Raw cashews | Raw almonds |
|---|---|---|---|---|
| Calories | 191 | 178 | 157 | 164 |
| Protein | 3.9 g | 3.3 g | 5.2 g | 6.0 g |
| Total fat | 19.4 g | 17.3 g | 12.4 g | 14.2 g |
| Fiber | 1.0 g | 3.0 g | 0.9 g | 3.5 g |
| Manganese (%DV) | 108% | 53% | 20% | 27% |
Because pine nuts are usually sprinkled into dishes rather than eaten by the handful, a typical portion is often smaller than an ounce. Our sibling guide to cashews covers the copper-rich nut in this table, and the guides to almonds, pumpkin seeds and sunflower seeds cover other nuts and seeds with more protein per ounce.
Pine mouth: the taste problem linked to pine nuts
Pine mouth, also called pine nut syndrome, is a taste disturbance in which food tastes bitter or metallic for days after eating pine nuts. Between July 2008 and June 2012, the FDA received 501 consumer reports consistent with it. In the agency’s published investigation (Kwegyir-Afful and colleagues, Food and Chemical Toxicology, 2013), people described a delayed bitter or metallic taste that began hours to days after eating pine nuts and came back with any food or meal. In some cases it lasted up to a few weeks, and it resolved without serious health consequences.
- Cause: the FDA found no clear medical cause or common trigger among the people who reported it. Instead, cases correlated with eating nuts from Pinus armandii, the Chinese white pine.
- Timing: a 2012 review by emergency physician Mark Munk describes the taste change starting 1 to 3 days after eating affected nuts, with at least several thousand cases described in the literature.
- Unknowns: the specific substance responsible has not been isolated, and it is unclear why some people are affected and others are not.
- Forms: raw, cooked and processed nuts, including pesto, have been implicated; some people also reported stomach cramping or nausea.
- What helps: there is no proven remedy. The review advises stopping the implicated nuts and waiting for the taste to return to normal.
Because store pine nuts are often species mixtures that look alike, there is no reliable way to spot affected nuts at home. If a taste change lasts longer than a few weeks, comes with other symptoms, or started without pine nuts, see a clinician, since taste changes have many other causes.
Pinolenic acid and appetite claims
Pine nut oil is sometimes marketed for appetite control because of pinolenic acid. A 2023 review describes research on its effects on weight, blood lipids and blood sugar as an emerging area, and much of it comes from animal and cell studies, such as a 2022 mouse study of Korean pine nut oil. That is not enough to say pine nuts or pine nut oil change appetite or weight in people, so these claims remain unproven.
Are pine nuts good for you? Allergy and other cautions
For most people, pine nuts are a nutrient-dense addition to meals, especially in eating patterns such as the Mediterranean diet or a GLP-1 diet where every bite counts. A few cautions apply:
- Tree nut allergy: FDA guidance lists pine nut among the tree nuts considered major food allergens, even though botanically it is a seed. Follow your allergist’s advice, and read labels for pine nuts in pesto, sauces, salads and baked goods.
- Pine mouth: it is unpleasant but has been self-limited in reports; stop eating the batch if it starts.
- Calorie density: at about 191 calories per ounce, pine nuts add up quickly when toasted and eaten as a snack.
Frequently Asked Questions
What are pine nuts?
Pine nuts are the edible seeds of several pine tree species. FDA allergen guidance lists them as a tree nut, and they are a classic pesto ingredient.
How many calories are in pine nuts?
USDA data list about 191 calories in one ounce of dried pine nuts, about 167 kernels. That is more than an ounce of raw cashews or almonds.
What is pine mouth?
A bitter or metallic taste that starts hours to days after eating some pine nuts and comes back with any food. In FDA reports it lasted up to a few weeks and resolved without serious harm.
Which pine nuts cause pine mouth?
FDA scientists found US cases correlated with nuts from Pinus armandii, the Chinese white pine. Store pine nuts are often species mixtures, so you cannot tell by looking.
What nutrients are in pine nuts?
Per ounce, USDA data show more than the full Daily Value for manganese, plus useful copper, vitamin E, zinc and magnesium. Protein and fiber are modest.
Are pine nuts a tree nut allergen?
Yes. FDA guidance lists pine nut among the tree nuts considered major food allergens, so people with a tree nut allergy should ask their allergist.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Cashews: USDA Nutrition per Ounce, Calories, Raw vs Roasted and Allergy Facts, Hazelnuts: USDA Nutrition per Ounce, Calories, Research and Allergy Notes, Pumpkin Seeds Benefits: USDA Nutrition, Pepitas vs Whole Seeds and the Evidence.