Every 100 kcal of pine nuts brings 2 g of protein. On that measure it ranks 19th of the 31 nuts in this database and 690th of all 796 foods on the site. Measured by weight instead, its 13.7 g per 100 g ranks 18th in its group.
Only about 8% of the calories in pine nuts come from protein, so it is more of an energy food than a protein food. It is worth eating for other reasons; the protein it adds to a day is incidental.
By weight, fat outweighs protein in pine nuts: 68.4 g of fat per 100 g against 13.7 g of protein, a ratio of 0.2 to 1.
Set against roasted cashews, another nut entry in the database, a serving carries about 0.5 g less protein (roasted cashews has 4.3 g per 1 oz).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by weight at 28 g, and it covers about 8% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of pine nuts
Protein and calories in Pine nuts for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
13.7 g
673 kcal
1 oz (serving used here)
28 g
3.8 g
188 kcal
1 cup
135 g
18.5 g
909 kcal
10 nuts
1.7 g
0.2 g
11 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in pine nuts
The nine essential amino acids in Pine nuts, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.991 g
0.28 g
72
lysine
0.54 g
0.15 g
39
valine
0.687 g
0.19 g
50
isoleucine
0.542 g
0.15 g
40
threonine
0.37 g
0.1 g
27
phenylalanine
0.524 g
0.15 g
38
methionine
0.259 g
0.07 g
19
histidine
0.341 g
0.1 g
25
tryptophan
0.107 g
0.03 g
8
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
13.7 g. The 1 oz serving used on this page weighs 28 g and so carries 3.8 g.
How much protein do you get per 100 calories of pine nuts?
2 g. That figure divides its 13.7 g of protein per 100 g by its 673 kcal per 100 g, so it does not depend on serving size.
Is the protein in pine nuts complete?
No. On its own, the protein in pine nuts is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of pine nuts?
About 8%. One 1 oz serving has 3.8 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #170591 (Nuts, pine nuts, dried), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.