scored 76/100
Pinon nuts are nutrient-dense seeds from pine trees, exceptionally rich in monounsaturated fats, vitamin E, and magnesium with a unique nutritional profile supporting cardiovascular and cognitive health.
2.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 76.
Pinon nuts (pine nuts) have been a staple food in Mediterranean and southwestern cultures for centuries, traditionally harvested from stone pine trees. What makes pinon nuts remarkable for longevity is their exceptional concentration of monounsaturated fats (15.6g per 100g) combined with significant vitamin E content (11.3mg), both crucial for reducing oxidative stress and supporting endocrine function. The nuts contain pinoleic acid, a polyunsaturated fat with emerging evidence for metabolic benefits. With 152mg of magnesium per 100g, pinon nuts support cardiovascular rhythm, muscle function, and stress resilience—critical factors in healthy aging. Their high potassium-to-sodium ratio (458mg vs 310mg) is favorable for blood pressure regulation. The substantial fiber content (43.4g per 100g, notably high) supports gut microbiome diversity and metabolic health. Rich in polyphenols including tocopherols and phenolic compounds, pinon nuts provide antioxidant protection against age-related cellular damage. However, they are calorie-dense (541 kcal/100g), so portion control is important. Their relatively high arginine content may support vascular endothelial function and nitric oxide production, important for longevity.
High monounsaturated fat content reduces LDL cholesterol oxidation while preserving HDL, and magnesium supports healthy blood pressure and endothelial function
Vitamin E and polyphenols neutralize free radicals, while arginine supports anti-inflammatory nitric oxide production
Monounsaturated fats support myelin integrity, while magnesium and vitamin E protect against neurodegenerative processes
Pinoleic acid and fiber content support glucose homeostasis and beneficial gut microbiota composition
High phosphorus and magnesium content supports mineralization; magnesium is essential for vitamin D metabolism
Pinon nuts provide sustained energy via healthy fats and are best consumed midday as a snack or with meals to moderate caloric intake and support stable blood sugar throughout afternoon
Breaks a fast
Can be consumed anytime with meals; breaking a fast with pinon nuts alone is not recommended due to high fat content, but including them in a balanced breakfast is appropriate
Per 100 g of the default form. Bars show how much higher or lower pinon nut is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
Pinon Nut is classified as a nuts & seeds. Pinon nuts are nutrient-dense seeds from pine trees, exceptionally rich in monounsaturated fats, vitamin E, and magnesium with a unique nutritional profile supporting cardiovascular and cognitive health.
Pinon Nut scores 76/100 in Formulate, making it a solid choice. Its strongest contributions come from Manganese, Vitamin E, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 28 g serving provides about 2.1 g of protein (~4% of the 50 g daily value).
Yes — it's a high-fiber food. A 28 g serving provides about 12.2 g of fiber (~43% of the 28 g daily value).
In a 28 g serving, pinon nut is highest in Manganese (~21% DV), Vitamin E (~21% DV), Copper (~20% DV), Vitamin B6 (~13% DV), Magnesium (~10% DV).
Yes — it fits comfortably in most keto plans. A 28 g serving has about 2.1 g of net carbs (14.3 g total minus 12.2 g fiber).
Best in the midday. Pinon nuts provide sustained energy via healthy fats and are best consumed midday as a snack or with meals to moderate caloric intake and support stable blood sugar throughout afternoon
A typical serving is around 28 g (~151 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pinon nut alongside several other nuts & seeds sources.
Pinon Nut falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Pinon Nut pairs nicely with: Pair with dark leafy greens (spinach, kale) because fat-soluble vitamin E absorption is enhanced by the chlorophyll and additional magnesium; Combine with citrus fruits (lemon, orange) because vitamin C enhances iron bioavailability from the nuts' 3.5mg iron per 100g; Pair with whole grains (farro, quinoa) because complementary minerals and fiber create sustained energy release and support mineral absorption; Combine with fatty fish (salmon, sardines) because both provide omega-3 and monounsaturated fats for synergistic cardiovascular and cognitive benefits.
Encyclopedia entries that supply the same signature nutrients pinon nut contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients pinon nutcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.