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Pine Nuts
Pine nuts can be enjoyed raw or roasted and can be ground to make pesto
sauce.
Pine nuts are actually the seeds produced by certain varieties of pine tree; they are found
on the pine cones, where they are covered by a hard shell.
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.
Buying and storing 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. 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.
Availability
Shelled pine nuts are widely available year-round.
Preparation, uses, and 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.
Nutritional Highlights
Pine nuts (dried), 10 nuts
Calories: 10
Protein: 0.43g
Carbohydrate: 0.25g
Total Fat: 0.91g
Fiber: 0.081g
Health benefits and concerns
Prostate cancer
Alpha-linolenic acid is a fatty acid found in many foods. Most, but not all, studies have
found that high dietary or blood levels of alpha-linolenic acid correlate with an increased
risk of prostate cancer. It is not clear, however, whether this association reflects a
cause-effect relationship. Concentrations of alpha-linolenic acid are high in almonds, Brazil
nuts, cashews, flaxseed,
hazelnuts, macadamia nuts, peanuts, pecans, pine
nuts, pistachios, and walnuts.
Health benefits and
concerns for nuts and seeds
Many health benefits and concerns associated with this food are applicable to other nuts and
seeds. Read about health benefits and concerns
for nuts and seeds for a full description.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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