KETO VERDICTYES
Pine nuts are keto-friendly at ~9.4g net carbs per 100g (≈1g per Tbsp/10g). With exceptional fat content and a gourmet, buttery flavor, they add richness to keto meals—just keep portions modest due to calorie density.
Are Pine Nuts Keto?
Tree Nuts
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
9.4gnet carbs in your portion
- Total carbs
- 13.1g
- Fiber
- 3.7g
- Protein
- 13.7g
- Fat
- 68.4g
- Calories
- 673
Pine nuts are keto-friendly at ~9.4g net carbs per 100g (≈1g per Tbsp/10g). With exceptional fat content and a gourmet, buttery flavor, they add richness to keto meals—just keep portions modest due to calorie density.
- Net carbs (100 g)9.4g
- Protein (100 g)13.7g
- Fat (100 g)68.4g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
9.4g
Total Carbs
13.1g
Fiber
3.7g
Protein
13.7g
Fat
68.4g
Calories
673
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA reference record is shared by related entries; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
WHY IT'S KETO-FRIENDLY
- Relatively low net carbs (~9.4g/100g) fit keto with portion control (1–2 Tbsp)
- Extremely high fat (~68g/100g) supports ketone production and satiety
- Solid protein (~14g/100g) helps muscle maintenance
- This item contains the nutrients or compounds listed above; evidence for specific health outcomes depends on dose, preparation, and individual context.
- Nutrient-dense: provides magnesium, zinc, vitamin E, and K
- Unique buttery flavor elevates simple keto dishes
PREPARATION SUGGESTIONS
PESTO BASE
Blend pine nuts with fresh basil, garlic, parmesan, and olive oil for classic keto pesto to spoon over zucchini-noodles or roasted veg.
ROASTED SNACK
Toast in a dry pan 3–5 minutes with rosemary and sea salt until fragrant; cool before storing.
SALAD TOPPING
Scatter toasted pine nuts over mixed greens with goat cheese and an olive-oil vinaigrette.
PINE NUT BUTTER
Process lightly roasted pine nuts until creamy; use as a luxe spread or drizzle for veggies.
MEDITERRANEAN CRUSTED FISH
Pulse pine nuts with herbs and parmesan; press onto salmon or chicken and bake.
KETO DESSERT INGREDIENT
Fold into almond-flour crusts or sprinkle over fat-bombs for crunch and aroma.