CHILGOZA (Pine Nut )Dry Fruit Nut: Health Benefits
Pine
nuts are the edible seeds of pines (family Pinaceae,
genus Pinus). About 20 species of pine produce seeds large enough to be
worth harvesting; in other pines the seeds are also edible, but are too small
to be of great value as a human food.
CHILGOZA (Pine Nut )Dry Fruit Nut: Nutritional information
Pine
nuts contain, depending on species, 10–34% protein, with Stone Pine having the
highest content. They
are also a source of dietary fiber.
100g of dried pine nuts
contains:
Pine
Nuts (Dried, with Shell)
|
|||
Carbohydrate Factor: 4.07 Fat Factor:
8.37 Protein Factor: 3.47 Nitrogen to Protein Conversion Factor: 5.3
|
|||
Refuse: 23% == Refuse Description:
Shells
|
|||
Nutrient (Proximates)
|
Unit
|
per
100 g
|
|
Water
|
g
|
2.28
|
|
Energy
|
kcal
|
673
|
|
Protein
|
g
|
13.69
|
|
Total lipid (fat)
|
g
|
68.37
|
|
Ash
|
g
|
2.59
|
|
Carbohydrate, by difference
|
g
|
13.08
|
|
Fiber, total dietary
|
g
|
3.7
|
|
Sugars, total
|
g
|
3.59
|
|
Sucrose
|
g
|
3.45
|
|
Glucose
(dextrose)
|
g
|
0.07
|
|
Fructose
|
g
|
0.07
|
|
Lactose
|
g
|
0
|
|
Maltose
|
g
|
0
|
|
Galactose
|
g
|
0
|
|
Starch
|
g
|
1.43
|
|
Minerals
|
|||
Calcium,
Ca
|
mg
|
16
|
|
Iron,
Fe
|
mg
|
5.53
|
|
Magnesium,
Mg
|
mg
|
251
|
|
Phosphorus,
P
|
mg
|
575
|
|
Potassium,
K
|
mg
|
597
|
|
Sodium,
Na
|
mg
|
2
|
|
Zinc,
Zn
|
mg
|
6.45
|
|
Copper,
Cu
|
mg
|
1.324
|
|
Manganese,
Mn
|
mg
|
8.802
|
|
Selenium,
Se
|
µg
|
0.7
|
|
Vitamins
|
|||
Vitamin
C, total ascorbic acid
|
mg
|
0.8
|
|
Thiamin
|
mg
|
0.364
|
|
Riboflavin
|
mg
|
0.227
|
|
Niacin
|
mg
|
4.387
|
|
Pantothenic
acid
|
mg
|
0.313
|
|
Vitamin
B-6
|
mg
|
0.094
|
|
Folate,
total
|
µg
|
34
|
|
Folic
acid
|
µg
|
0
|
|
Folate,
food
|
µg
|
34
|
|
Folate,
DFE
|
µg
|
34
|
|
Choline,
total
|
mg
|
55.8
|
|
Betaine
|
mg
|
0.4
|
|
Vitamin
B-12
|
µg
|
0
|
|
Vitamin
B-12, added
|
µg
|
0
|
|
Vitamin
A, RAE
|
µg
|
1
|
|
Retinol
|
µg
|
0
|
|
Carotene,
beta
|
µg
|
17
|
|
Carotene,
alpha
|
µg
|
0
|
|
Cryptoxanthin,
beta
|
µg
|
0
|
|
Vitamin
A, IU
|
IU
|
29
|
|
Lycopene
|
µg
|
0
|
|
Lutein
+ zeaxanthin
|
µg
|
9
|
|
Vitamin
E (alpha-tocopherol)
|
mg
|
9.33
|
|
Vitamin
E, added
|
mg
|
0
|
|
Tocopherol,
beta
|
mg
|
0
|
|
Tocopherol,
gamma
|
mg
|
11.15
|
|
Tocopherol,
delta
|
mg
|
0
|
|
Vitamin
D (D2 + D3)
|
µg
|
0
|
|
Vitamin
D
|
IU
|
0
|
|
Vitamin
K (phylloquinone)
|
µg
|
53.9
|
|
Lipids
|
|||
Fatty
acids, total saturated
|
g
|
4.899
|
|
Fatty
acids, total monounsaturated
|
g
|
18.764
|
|
Fatty
acids, total polyunsaturated
|
g
|
34.071
|
|
Cholesterol
|
mg
|
0
|
|
Stigmasterol
|
mg
|
0
|
|
Campesterol
|
mg
|
20
|
|
Beta-sitosterol
|
mg
|
132
|
|
Amino Acids
|
|||
Tryptophan
|
g
|
0.107
|
|
Threonine
|
g
|
0.37
|
|
Isoleucine
|
g
|
0.542
|
|
Leucine
|
g
|
0.991
|
|
Lysine
|
g
|
0.54
|
|
Methionine
|
g
|
0.259
|
|
Cystine
|
g
|
0.289
|
|
Phenylalanine
|
g
|
0.524
|
|
Tyrosine
|
g
|
0.509
|
|
Valine
|
g
|
0.687
|
|
Arginine
|
g
|
2.413
|
|
Histidine
|
g
|
0.341
|
|
Alanine
|
g
|
0.684
|
|
Aspartic
acid
|
g
|
1.303
|
|
Glutamic
acid
|
g
|
2.926
|
|
Glycine
|
g
|
0.691
|
|
Proline
|
g
|
0.673
|
|
Serine
|
g
|
0.835
|
|
Alcohol, ethyl
|
g
|
0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
|
Flavonoids
|
|||
Proanthocyanidin
|
mg
|
0
|
|
Pine nut oil
Pine
nuts can be pressed to extract pine nut oil, which is valued for its mild,
nutty flavour. One study indicates Korean pine nut oil may suppress appetite.