Nutritional Data
One ounce (28g or 167 kernels) of pine nuts has 188 calories; 160 of those calories come from fat, as there are 19g of fat in a serving of pine nuts. However, only 1g is saturated fat (which is unhealthy) while 5.3g are monounsaturated fat (which is heart-healthy and has been shown to reduce blood cholesterol levels). There are 4g of protein and 4g of carbohydrates, making pine nuts a well-balanced source of energy. A 1-oz. serving contains 1g of dietary fiber, and 1g of natural sugar. Pine nuts have no cholesterol and only 1g of sodium. Pine nuts also have a very low estimated glycemic load.

Vitamins and Nutrients
Pine nuts are an excellent source of magnesium, containing 123 percent of the daily recommended intake. They also contain 13 percent of the recommended intake of vitamin E, 19 percent of vitamin K, 7 percent of thiamin, and 6 percent of niacin. Pine nuts contain trace amounts of many other vitamins and nutrients, including riboflavin, calcium and potassium. The magnesium and potassium in pine nuts help the body maintain a healthy blood pressure and heart rate.

Health Benefits
Pine nuts are high in antioxidants, which protect the body from free radical damage. They also serve as a natural appetite suppressant, because they contain polyunsaturated fat known as pinolenic acid. This stimulates the secretion of hormones that signal to the brain that the body is full so that it craves less food and is left feeling satisfied for a longer period of time. The body can start to reap the antioxidant and appetite-suppressing benefits of pine nuts from incorporating a single serving into a meal.

"Nutritional Benefits of Pine Nuts"
by: Angela Powell Watson, eHow Contributing Writer

Antioxidants
Pine nuts are loaded with beneficial antioxidants. Antioxidants are megavitamins that help protect cells from free radical damage. Free radical damage happens naturally as we age, but it can also be accelerated by diet, stress and other factors. Pine nuts contain a long list of antioxidants from Vitamin A to Vitamin E (see link in References.)

Fiber (Improves Digestion and Removes Toxins)
One oz. of pine nuts contains about 1 g of fiber. Fiber helps improve digestive health by removing toxins and keeping bowel movements regular. Eating a diet high in fiber has been shown to reduce constipation and hemorrhoids. Fiber helps maintain a clean colon by preventing waste back up on the walls of the colon. Fiber from nuts is easy for the body to assimilate (see link in References).

Oleic Acid (Control colesterol levels)
Pine nuts contain large concentrations of oleic acid. This is a beneficial monounsaturated fat that helps to control cholesterol levels by removing triglycerides from the body. Triglycerides contribute to heart disease so it is important to consume foods and supplements that help to improve heart health by controlling triglycerides. Oleic acid is an Omega-9 fatty acid that was used in Lorenzo's Oil. The scientific term for ALD is adrenoleukodystrophy; it is a degenerative myelin disorder. Myelin is essential because it coats the nerves with a protective insulation that helps maintain normal body functions. The oleic acid found in Lorenzo's Oil helps to slow down the effects of the disease.

Vitamin K (Bone Health & Improve Circulation)
Pine nuts contain high levels of certain vitamins such as Vitamin K, which is important for blood clotting and bone health. Vitamin K is fat soluble, meaning that this vitamin is also present in fat tissues and utilized through the fat. Vitamin K helps to relieve menstrual cramps and improve circulation. One cup of pine nuts contains about 72 mcg Vitamin K.

Lutein (Improve Vision & Eye Health)
Another important antioxidant found in pine nuts is lutein. Lutein has been shown to improve vision and eye health. A small amount of lutein is found in the macula of the eye. The macula is the area of the retina that controls central vision. The theory is that lutein is contained here because this antioxidant helps to prevent oxidative stress from bright lights. One cup of pine nuts contains about 9 mcg of lutein.

"Pine Nuts Nutrition Benefits"
by: Sarah Ince, eHow Contributing Writer