Pine nuts have 68.4 g fat per 100 g with a distinctive buttery flavour. Commonly used in pesto and salads, a typical recipe portion adds 15–30 g (100–200 kcal). Portion research (Almiron-Roig et al., Appetite 2013) shows calorie-dense additions are easily underestimated. Weigh before adding to dishes.
How should I track Pine nuts?
Pine nuts is high in magnesium. Nuts like Pine nuts are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.