Nuts, pine nuts, raw

Not checked yet · database values 673 kcal per 100 g

Not checked for absorption yet: these are the listed values.

Not checked yet: the numbers below are what the database lists.

Good for

How we counted this

What 100 g gives you: imported foods have no serving size yet.

Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.

The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?

A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.

Protein
Your muscles, and every other tissue, are built and repaired from it.
A lot
Learn more
15.7 g in 100 g: 28% of the 56 g a day men need, 34% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
A lot
Learn more
9.33 mg in 100 g: 62% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
A lot
Learn more
0.63 mg in 100 g: 53% of the 1.2 mg a day men need, 57% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
Zinc
Your immune system and healing wounds depend on it.
A lot
Learn more
5.71 mg in 100 g: 52% of the 11 mg a day men need, 71% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
Magnesium
Your muscles and nerves need it to work.
A lot
Learn more
206 mg in 100 g: 52% of the 400 mg a day men need, 66% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
Iron
Carries oxygen in your blood.
A lot
Learn more
5.36 mg in 100 g: 67% of the 8 mg a day men need, 30% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals

11 more nutrients below “a lot”

Fibre
Keeps your gut moving.
Some
Learn more
3.94 g in 100 g: 10% of the 38 g a day men need, 16% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Some
Learn more
0.25 mg in 100 g: 19% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
Potassium
Your nerves, muscles and kidneys need it to work.
Some
Learn more
655 mg in 100 g: 19% of the 3,400 mg a day men need, 25% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Some
Learn more
0.23 mg in 100 g: 18% of the 1.3 mg a day men need, 21% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Some
Learn more
55.8 mg in 100 g: 10% of the 550 mg a day men need, 13% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
Folate
Your body needs it to make DNA and to divide new cells.
A little
Learn more
34 µg in 100 g: 9% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
Vitamin K1
Your blood needs it to clot.
A little
Learn more
3.2 µg in 100 g: 3% of the 120 µg a day men need, 4% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
Selenium
Your thyroid uses it to make its hormones.
Almost none
Learn more
0.7 µg in 100 g: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Almost none
Learn more
0.8 mg in 100 g: 1% of the 90 mg a day men need, 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
Calcium
Builds your bones and teeth.
Almost none
Learn more
8.74 mg in 100 g: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
Vitamin A
Your eyes need it to see in dim light.
Almost none
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
1 µg in 100 g: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals

Missing from our databases for this food, so left out, not counted as zero: niacin, vitamin B12, vitamin D, omega-3: ALA and omega-3: EPA + DHA.

Watch out

How we counted this

We haven’t checked this food. Foods like it carry these, so they’re shown here until we do. None of them was measured in this food.

Aflatoxins
Worth knowingCommon in this kind of food; not tested in this one
Tree nuts, pistachios above all, are among the foods with the highest aflatoxin levels; aflatoxins have no safe threshold (EFSA 2020). Not measured for this food.
Learn more
How we got this
Tree nuts. EFSA 2020: the highest aflatoxin B1 means were in 'legumes, nuts and oilseeds', in particular pistachios, peanuts and 'other seeds'
EFSA CONTAM Panel (2020) Risk assessment of aflatoxins in food. EFSA Journal 18(3):6040 · grade C
Every food with aflatoxins

For some people

Choking risk under age 4
Common in this kind of food; not tested in this one
Health Canada: peanuts, other nuts and seeds are not safe for children under four (choking).

Better options

We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.

Foods we’ve checked in the same group

Almond butter and almonds, dry-roasted and almonds, raw and brazil nuts, raw and cashews, raw and chia seeds, groundChecked by us

Check your whole week

Bring a tracker export or describe your usual week. The same rules check all of it.

The numbers

Open every value

Name in the database: Nuts, pine nuts, raw

Listed nutrients, per 100 g

For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.

Nutrient	Per	Per 100 calories	How	Source	Grade
Calcium	8.736 mg	1.3 mg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	16 mg	2.38 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Carbohydrate	18.592 g	2.76 g	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	13.08 g	1.94 g	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Choline	55.8 mg	8.29 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #170591	C
	55.8 mg	8.29 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Energy	673 kcal	–	FDC Energy (kcal) used	`US food database (USDA SR Legacy)`	–
	673 kcal	–	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Fat	61.27 g	9.1 g	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	68.37 g	10.16 g	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Fibre	3.941 g	0.59 g	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	3.7 g	0.55 g	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Folate	34 µg	5.05 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #170591	C
	34 µg	5.05 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Iron	5.36 mg	0.8 mg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	5.53 mg	0.82 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Magnesium	205.9 mg	30.59 mg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	251 mg	37.3 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Phosphorus	540 mg	80.24 mg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	575 mg	85.44 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Potassium	654.8 mg	97.3 mg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	597 mg	88.71 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Protein	15.704 g	2.33 g	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	13.69 g	2.03 g	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Riboflavin (B2)	0.227 mg	0.03 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #170591	C
	0.227 mg	0.03 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Selenium	0.7 µg	0.1 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #170591	C
	0.7 µg	0.1 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Sodium	2 mg	0.3 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Sugars	3.59 g	0.53 g	from SR Legacy used	`US food database (USDA SR Legacy)` #170591	C
	3.59 g	0.53 g	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Thiamin (B1)	0.625 mg	0.09 mg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	0.364 mg	0.05 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Vitamin A	1 µg	0.15 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #170591	C
	1 µg	0.15 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Vitamin B6	0.255 mg	0.04 mg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	0.094 mg	0.01 mg	copy of USDA · not used · 2.7×	`Canadian Nutrient File 2026` #2586	C
Vitamin C	0.8 mg	0.12 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #170591	C
	0.8 mg	0.12 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Vitamin E	9.33 mg	1.39 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #170591	C
	9.33 mg	1.39 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Vitamin K1	3.2 µg	0.48 µg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	53.9 µg	8.01 µg	copy of USDA · not used · 16.8×	`Canadian Nutrient File 2026` #2586	C
Water	1.925 g	0.29 g	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	2.28 g	0.34 g	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Zinc	5.713 mg	0.85 mg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	6.45 mg	0.96 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C

Other values (fatty acids, amino acids and more)

Nutrient	Per 100 g	Per 100 calories	How	Source	Grade
Beta-carotene	17 µg	2.53 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #170591	C
	17 µg	2.53 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Copper	1.119 mg	0.17 mg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	1.324 mg	0.2 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Energy (Atwater general)	688.614 kcal	102.32 kcal	listed used	`US food database (USDA Foundation Foods)` #2346392	C
Energy (Atwater specific)	642.992 kcal	95.54 kcal	listed used	`US food database (USDA Foundation Foods)` #2346392	C
Lutein + zeaxanthin	9 µg	1.34 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #170591	C
	9 µg	1.34 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Manganese	10.25 mg	1.52 mg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	8.802 mg	1.31 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Niacin (B3, preformed)	4.466 mg	0.66 mg	listed used	`US food database (USDA Foundation Foods)` #2346392	C
	4.387 mg	0.65 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C
Pantothenic acid (B5)	0.313 mg	0.05 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #170591	C
	0.313 mg	0.05 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #2586	C

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Hazard rows as the dataset rates them

Aflatoxins · Worth knowing · Tree nuts, pistachios above all, are among the foods with the highest aflatoxin levels; aflatoxins have no safe threshold (EFSA 2020). Not measured for this food. · EFSA 2020
Choking risk under age 4 · Worth knowing · Health Canada: peanuts, other nuts and seeds are not safe for children under four (choking). · Health Canada, Nutrition for Healthy Term Infants: Recommendations…
Tree nut allergy · Worth knowing · Contains a tree nut, a priority allergen (Health Canada). Not a label check: a mixed or processed food can contain allergens no default shows. · Health Canada, Tree Nuts - Priority food allergens

Sources

Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026 · dataset · Open Government Licence – Canada 2.0
EFSA CONTAM Panel (2020) Risk assessment of aflatoxins in food. EFSA Journal 18(3):6040 · doi:10.2903/j.efsa.2020.6040
efsa-2020-aflatoxins · full text read · EFSA Journal: CC BY-ND 4.0
USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30 · dataset · CC0 1.0 (public domain)
USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04 · dataset · CC0 1.0 (public domain)
Health Canada, Nutrition for Healthy Term Infants: Recommendations from Six to 24 Months (Choking and aspiration)
hc-infant-nutrition-6-24m · page · Government of Canada terms (Crown copyright; not OGL)
Health Canada, Tree Nuts - Priority food allergens
hc-tree-nuts-priority-allergens · page · Government of Canada terms (Crown copyright; not OGL)

Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.

The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.

The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.

Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.