Pine Nuts
Pinolenic acid, iron, magnesium, vitamin K.
- Category
- Nuts & Seeds
- Plate rating
- 83/100
- Glycemic index
- ≈15 · Low GI
- Pesticide residue
- Lower
What pine nuts offers
- Pinolenic acid (studied for appetite)
- Rich in iron & magnesium
- Boosts energy levels
- Good source of Vitamin K
When to eat it
With lunch or dinner (toasted in salads/pasta).
Tip
Toast lightly to boost flavor
Pairs well with
Basil Pesto · Spinach Salad · Roasted Veggies
Blood sugar
Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
Pesticide residue & peeling
Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.
More nuts & seeds
WalnutsPlant omega-3 (ALA), polyphenols, heart health
Chia SeedsOmega-3 (ALA), fiber, calcium; gels for fullness
AlmondsVitamin E, heart health, brain function
FlaxseedsLignans, plant omega-3 (ALA), fiber
PistachiosAmong the lower-calorie nuts, lutein for eyes, protein
HazelnutsVitamin E, heart health, folate
Sources
- Nutrient data: USDA FoodData Central (search “Pine Nuts”)
- Glycemic index: Glycemic Index Research and GI News (University of Sydney)
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.