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The Nutritional and Health Benefits of Pine Nuts and Pine Nut Oil

About Pine Nuts and Trees

In India, pine nuts are called Neja and Chilgoza. Some common English names for pine nuts are pinoli (in Italy), pinon nuts, pignoli (in the U.S.), cedar nuts etc.

Pine nuts are the edible seeds of pine trees. They have been grown for thousands of years. Pine trees take between 15-25 years of growth before they become mature for fruit-bearing. They can reach a height of 75 feet.

Afghanistan is a good source of pine nuts. There are more than 100 species of pine trees and of these about 29 species produce pine nuts that are edible and thus have commercial value.

Some of the major species of pine trees and their cultivated areas are :

  • Korean pine (Pinus koreaiensis) in Northeast Asia.
  • Chilgoza pine (Pinus gerardiana) in Western Himalayas.
  • Siberian pine ( Pinus sibirica) in Siberia
  • Stone pine (Pinus pinea) in Europe.
  • Colorado pinyon (Pinus edulis) in North America.
  • Mexican pinyon (Pinus cembriodes) in North America.

Pine nuts have seeds that are ivory coloured and the shape of the seeds may be thin and long, with thin shells, in some species while in others it may be cone-like and thick with thick shells.

Pine nuts are used as a traditional food in many cultures around the world. Pine nuts are eaten raw or toasted, added to vegetarian and meat dishes as well as to salads and baked goods.

Coffee is made from them in the Southwest United States especially New Mexico. It is called Pinon and is a dark roast coffee with a deep nutty flavour.

Since pine nuts are high in fats they can go rancid fast and it is, therefore, better to store them in a cool place preferably in the refrigerator.

Suggestions are to consume 2 tbsp of these nuts daily to derive their full health benefits.

Pine Nuts Nutritional Benefits

  • Pine nuts are very high in calories, rich in protein and dietary fibre.
  • They are high in healthy fats, oleic acid, linoleic acid and pinolenic acid. Pinolenic acid releases hormones that suppress appetite.
  • They are free of sodium and contain a good amount of potassium.
  • Pine nuts are cholesterol-free.
  • Extremely high levels of the minerals manganese and copper and are a rich source of iron, magnesium, zinc and phosphorus.
  • They are rich in Vitamins E, thiamin, riboflavin, niacin and have good amounts of folate, pyridoxine and pantothenic acid.
  • Pine nuts are gluten-free and thus can be consumed by those with an allergy to wheat or who have celiac disease.

Pine Nuts Nutrition Facts


Pine nuts, raw,



Nutritional value per 100 gms



(Source: USDA National Nutrient data base)



Nutrient Value

Percentage of RDA


673 Kcal



13.08 g



13.69 g


Total Fat

68.37 g



0 mg


Dietary Fiber

3.7 g






34 mcg



4.387 mg


Pantothenic acid

0.313 mg



0.094 mg



0.227 mg



0.364 mg


Vitamin A

29 IU


Vitamin C

0.8 mg


Vitamin E

9.33 mg






2 mg



597 mg






16 mg



1.324 mg



5.53 mg



251 mg



8.802 mg



575 mg



0.7 mcg



6.45 mg






17 mcg



0 mcg



9 mcg


Mediterranean Pine Nuts vs Other Types

Mediterranean pine nuts are :

  1. Lower in calories.
  2. Have almost 10 times higher content of omega3 to omega 6 ratios.
  3. Have the highest levels of cholesterol-lowering phytosterols among all varieties.
  4. They are about 2.5 times higher in protein value.

Health Benefits of Pine Nuts

Pine nuts are not only exceptionally rich in nutrients, but they also have great health benefits as well. Some of the health benefits of pine nuts are :

  1. They are an excellent aid to lose weight. The pinoleicacid which they contain is a very effective hunger suppressant. It provides a lot of satiety and prevents overeating. Eat pine nuts daily to get this benefit.
  2. The unsaturated fats contribute to lower cholesterol and triglyceride levels and healthier circulation and consequently a healthier heart. The risk of heart attack is lowered.
  3. The high magnesium levels remove fatigue and tiredness, relaxes muscles, eases tension and benefits the heart muscles also.
  4. The good dietary fibre levels prevent constipation and other digestive issues, prevent the risk of cancer, lower diabetes risk and heart problems
  5. Vitamin K, manganese and phosphorus make the bones strong and dense. In addition, manganese eases symptoms of PMS.
  6. The iron and copper help to combat anaemia and increase haemoglobin.
  7. Vitamin E and other antioxidants counter free radicals and slow down the aging
  8. Lutein and beta carotene help in protecting vision and preventing old age problems like cataract and macular degeneration.
  9. The potassium is beneficial in regulating blood pressure.
  10. The entire fruit is a nutritional powerhouse. You can get most of the necessary nutrients if you consume it daily and eaten in moderation, it is a boon to health.
  11. The amount of saturated fats is very low.

How to Toast Pine Nuts

Pine Nut Oil

Also called cedar nut oil or pine seed oil, it is extracted from the edible seeds of many species of pine trees. Pine nut oil has a delicate flavour and sweet aroma.

The oil from the European and American pine varieties are used for culinary purposes while that from the Siberian and Korean pines is used for medicinal purposes as it contains a high percentage of pinolenic acid.

Pine nut oil is not used during the cooking process as it has a low smoke point but is added to cooked foods for added flavour.

The oil has soothing and anti-inflammatory properties. It is also used as a carrier oil in aromatherapy and in the cosmetic and pharma industries.

Medicinally it is used as an appetite suppressant to reduce weight, also reduces cholesterol, treats gastritis, peptic ulcers etc as it controls free radical damage.

Pine Nut Cookies (Pinoli Cookies) Recipe

Some Points to Note

  • Pine nuts are expensive since a lot of labour is needed to harvest the pine nuts from the pine cones. Also, they are grown in large numbers in only a few countries like China, Russia etc while it is grown on a small scale in Italy, Spain and the U.S.
  • In some people, pine nut consumption may cause a disturbance in taste like the mouth tasting bitter and metallic. There are no side effects other than this. It is believed that this is caused by one particular species of pine, Pinus armandii. This condition resolves of its own and needs no treatment.
  • Some people may be allergic to pine nuts though such allergy is much lower as compared to peanuts or other nuts. There may be itching to vomiting and diarrhoea to breathing difficulty or more.

Pine Nut Porridge



Pesto Recipes

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Rajan Singh Jolly


Emily Tack from USA on January 09, 2015:

I love pine nuts. My ancestors used to crush them, and use them for a glowing complexion. My favorite way to eat them, is to lightly roast them in a skillet, on low heat, just until they darken a bit.

krishang on August 07, 2014:

it is not like i wanted toknow

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on April 21, 2013:

GTF, I'll check out your pine nut recipe.

Thanks for stopping by.

Claudia Porter on April 20, 2013:

Interesting hub about pine nuts rajan. I have a recipe for a delicious pine nut cheesecake. Unfortunately the cheesecake takes away any dietary properties that you mentioned in the hub. Did not know they helped in weight loss. Maybe I'll try them without the cheesecake.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on April 09, 2013:

@Girish-thanks, my friend.

@Aurelio-thanks for adding this info and for visiting.

Aurelio Locsin from Orange County, CA on April 09, 2013:

And let's not forget that pine nuts add an exotic crunch to salads and desserts. Voting this Up and Useful.

Girish puri from NCR , INDIA on April 09, 2013:

Rajan as usual very informative and useful hub, God bless.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on April 08, 2013:

@ Peggy-keeping them in the freezer is the best thing you are doing. In fact all dry fruits are best kept in the freezer especially during summer. Thanks for the votes and sharing.

@ Stephanie-thanks and glad you like the info. Good to see you.

@ Audrey-thanks a lot and always appreciate your visit.

@ Sweetie-thanks.

sweetie1 from India on April 07, 2013:

Very Informative hub ..

Audrey Hunt from Pahrump NV on April 07, 2013:

I am very glad to learn about the health benefits of pine nuts and pine oil. I'm eager to introduce them into my daily diet. You have, as usual, given a complete and well presented hub. The detail you research for pine nuts is fascinating and so helpful. Voted up and across and will share with all my followers and friends. Hugs.

Stephanie Bradberry from New Jersey on April 07, 2013:

As usual, awesome work and detail about a health item/food. I learned a lot and really found it interesting that pine nuts are used to make a porridge. Keep up the fabulous writing!

Peggy Woods from Houston, Texas on April 07, 2013:

We often use pine nuts in making our pestos and also for sprinkling on top of our salads. We actually store them in our freezer as well as in our refrigerator. It is wonderful learning about all of the many health benefits. Now I will enjoy them even more knowing that. Gave this a 5 star rating, up votes and will definitely share. Thanks for another terrific hub Rajan!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on April 07, 2013:

Thanks prasetio, glad you like the info. Thanks for the visit and vote.

prasetio30 from malang-indonesia on April 07, 2013:

Very informative hub. Brother, I always find something new every time I visit your hub, including this one. You still my favorite writer here on HubPages. Keep it up! ....My vote always for you. Take care!


Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on April 07, 2013:

@ moonlake - Thanks and the visit and sharing.

@ tebo - good to have busted some myths. Lol! Appreciate the visit.

@ Rasma - thanks and I appreciate your support.

Gypsy Rose Lee from Daytona Beach, Florida on April 07, 2013:

Thanks for the informative and useful hub. I've never really tried pine nuts so I'll take a look at them now. Great videos. Passing this on.

tebo from New Zealand on April 07, 2013:

I love pine nuts but I did not know they came from the pine tree. Don't know why I didn't put them together, maybe because pine trees and pine nuts don't smell or taste the same, not that I have tasted a pine tree, but you know - the smell. Good to learn all the positive health benefits and I actually thought they were high in bad fats.

moonlake from America on April 06, 2013:

I will now look for pine nuts I have never seen them. We have lots of pine trees but didn't know we could get pine nuts from them. Very interesting hub will share this and voted up.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on April 06, 2013:

@ Kathryn - thanks and I hope you try out those cookies.

@ Devika - thanks fro stopping by.

@ Hendrik - than you.

@ Joe -I'm glad you found info that you could use. Always appreciate your visit and comments. Thanks buddy!

@ wetnosedogs - go right ahead and you'll be glad you did. Thanks for the visit, my friend.

@ Bill - Thanks and it is always good to see you. Have a wonderful day my friend.

Bill Holland from Olympia, WA on April 06, 2013:

Again, I have never seen these. Of course, I wasn't looking for them, but I think at some point I would have run across them in a store. Great job and information as always.

Have a wonderful weekend my friend.

wetnosedogs from Alabama on April 06, 2013:

You have a fantastic way in describing such delicious foods(though I haven't tasted pine nuts), well, I'm hungry and I would love to try some!

Hawaiian Odysseus from Southeast Washington state on April 06, 2013:

Hi, Rajan!

The type of pine nuts I remember eating while growing up in the islands had a smaller, rounder shape. We had a lot of ironwood trees that were hardy enough to grow in the sand and tolerate the salty and sometimes strong tradewinds from the ocean. Perhaps the pine nuts came from that species. The other tree that was abundant on Kaua'i was the Norfolk pine. It'd be interesting to me someday to find out the source of our pine nuts (maybe they were even imported from Asia).

I found your hub to be most interesting and definitely abundant with great health information. What I especially like, because of my health issues, is the fact that pine nuts have a lot of good fats, zero cholesterol, and an adequate amount of fiber and minerals (especially magnesium and potassium). Thanks for sharing, Rajan!

HendrikDB on April 06, 2013:

Very comprehensive and thoroughly researched.

Devika Primić from Dubrovnik, Croatia on April 06, 2013:

Pine nuts sounds such a lovely treat and is so beneficial, the photos are so clearly presented with the follow of helpful information. Thanks for another learning opportunity.

Kathryn from Windsor, Connecticut on April 06, 2013:

I just recently bought pine nuts to use in a recipe I found on HubPages, and they were fantastic in the salad. I didn't know that they are best refrigerated, or in a cool place. I will keep that in mind.

I did notice they were expensive, but if it is a laborious task to harvest them, it is completely understandable.

I may try making those cookies at some point. I have never heard of them.

As usual, this is an informative and useful article, and I voted it as such. Thanks for sharing this with us.