Are Pine Nuts Keto?

Tree Nuts
Pine Nuts sticker illustration
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.

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 (100g)9.4g
  • Protein (100g)13.7g
  • Fat (100g)68.4g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
9.4g
Total Carbs
13.1g
Fiber
3.7g
Protein
13.7g
Fat
68.4g
Calories
673

Source: USDA FoodData Central

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
  • Rich in MUFAs/PUFAs that support heart-healthy patterns
  • Nutrient-dense: provides magnesium, zinc, vitamin E, and K
  • Unique buttery flavor elevates simple keto dishes

HEALTH BENEFITS

  • Pinolenic acid may promote satiety and appetite control
  • Rich in antioxidants (vitamin E and polyphenols) supporting oxidative balance
  • Magnesium aids energy production, muscle/nerve function
  • Zinc supports immune function and wound healing
  • Vitamin K contributes to normal blood clotting and bone health
  • May support healthy lipid profiles when displacing refined carbs

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.

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