Diet & Fitness

Food Guide

Pine Nuts

Buying Tips

Since pine nuts are often harvested by hand, they are often very expensive. Pine nuts are invariably sold shelled and raw. Since they go rancid quickly, be sure to buy them in stores with a quick turnover rate.

Varieties

There are several varieties of pine trees that produce pine nuts, including the umbrella pine or stone pine. Most edible pine nuts grow in Southern Europe, particularly Italy and France, although some also grow in Spain, Portugal, and the southern United States.

Preparation, Uses, & Tips

Pine nuts can be eaten raw or roasted. Raw pine nuts are creamy white and have a slightly resinous flavor that is eliminated by roasting. Raw pine nuts are ground and used to make Italian pesto sauce. Pine nuts can be roasted in a 350°F (180°C) oven or on top of the stove until golden brown. Pine nuts are used in salads, stuffing, and other savory dishes, and can be used to make cookies, breads, and desserts.

Storing

Raw pine nuts should be stored in a tightly sealed container in the refrigerator where they will keep for up to one month. In the freezer, pine nuts will keep for up to three months.

Nutrition Highlights

Pine nuts (dried), 10 nuts

Calories: 10
Protein: 0.43g
Carbohydrate: 0.25g
Total Fat: 0.91g
Fiber: 0.081g