Pine nuts

Harvested from pine cones — the reason pesto costs what it costs.

1 plant point · counts for 30/week how much for 30 g protein →

	Energy	Protein	Carbs	Fiber	Fat
Per 100 g	673 kcal	13.7 g	13.1 g	3.7 g	68.4 g
Per 100 kcal	—	2.0 g	1.9 g	0.5 g	10.2 g
Two tablespoons · 18 g	121 kcal	2.5 g	2.4 g	0.7 g	12.3 g

Where the calories come from

Also in 100 g

Total sugars	3.6 g
Saturated fat	4.9 g
Sodium	2 mg · 0% DV
Potassium	597 mg · 13% DV
Calcium	16 mg · 1% DV
Iron	6 mg · 31% DV
Magnesium	251 mg · 60% DV
Vitamin C	0.8 mg · 1% DV
Vitamin A (RAE)	1 mcg · 0% DV
Vitamin E (alpha-tocopherol)	9.3 mg · 62% DV
Folate (DFE)	34 mcg · 8% DV
Choline	55.8 mg · 10% DV
Vitamin B6	0.09 mg · 5% DV
Phosphorus	575 mg · 46% DV
Copper	1.32 mg · 147% DV
Potassium : sodium	298.5 : 1 · favorable
Linoleic acid (omega-6)	33.1 g · 276% of the 12 g AI

DV = FDA daily value for adults (21 CFR 101.9). A dash (—) means the USDA entry for this food does not report that nutrient — we leave it blank rather than estimate it. Values synced from USDA FoodData Central., entry 170591 Fiber sits inside the carbs figure.

219 gfor 30 g protein

1475 kcalthose grams cost

3.7 gfiber per 100 g

Where it sits in the whole library

Protein vs energy Fiber vs energy What 100 calories buy

Rank within nuts & seeds

Fiber, in context

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