Pine Nut
Pine nut is a small edible seed the grow at the base of the cone of various varieties of pine tree. It is enclosed in hard shell, but is always removed before going to the market. It has quite a soapy texture with a slight piney taste. It can be eaten raw but the flavor is better when its roasted or fried. The nuts are rich in fats, and may be that’s why they go rancid quickly. Therefore it’d be better to buy in a small quantity each time. Pine nuts are commonly used in stuffing, salads, cakes and biscuits. They are widely used in the cooking in India, France and Middle East.
Pine nuts are high in calories due to its high fat content. However, its fat profile is good to human due to its rich mono-unsaturated fatty acids, MUFA (e.g. oleic acid). These MUFA helps to lower LDL (“bad cholesterol”) and increase HDL (“good cholesterol”) in blood. Studies revealed that obtaining a good amount of MUFA from diet regularly helps to prevent coronary artery disease and strokes.
| Nutrition Info | |
| per 100g [raw] | |
| Calories | 673 Kcal |
| Protein | 14 g |
| Total Fat | 68 g |
| Saturated Fat | 5 g |
| Total Carbohydrates | 13 g |
| Sugar | |
| Dietary Fiber | |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
* All above for your reference only *
