Nuts
In Shell
In-shell pine nut is the seed still inside its hard shell—and often still associated with cone harvest upstream. Western grocery rarely sells casual in-shell pine nuts the way it sells pistachios; most consumers meet only shelled kernels. Traditional and specialty markets may offer in-shell seed for longer storage or regional practice. Shelling at home is labour-intensive relative to the tiny meats inside. Store cool and dry if you have in-shell stock; discard mouldy lots. Provide for shell waste and inspect meats for fragments. For everyday pesto, buy shelled. In-shell form mainly protects the oil-rich seed during trade before industrial cracking. Species with thick shells (some pinyons) are especially impractical as table-cracking snacks.
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Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 47.4 g
- Saturated Fat 3.69 g
- Trans Fat 0 g
- Monounsaturated Fat 20 g
- Polyunsaturated Fat 23.7 g
- Cholesterol 0 mg
- Sodium 4.96 mg
- Salt 0.01 g
- Total Carbohydrate 31.8 g
- Dietary Fibre 8.4 g
- Total Sugars 3.93 g
- Complex / starch 4.73 g
- Protein 9.51 g
- Water 7.28 g
- Energy 592 kcal
- Water 7.28 g
- Carbohydrates 31.8 g
- Protein 9.51 g
- Fat 47.4 g
- Saturated Fat 3.69 g
- Monounsaturated Fat 20 g
- Polyunsaturated Fat 23.7 g
- Omega-3 1.9 g
- Vitamins 85.2 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.21 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 2.08 mg
- Vitamin B5 — Pantothenic Acid 0.52 mg
- Vitamin B6 0.15 mg
- Vitamin B7 — Biotin 15.2 µg
- Vitamin B9 — Folate 40.1 µg
- Vitamin C 2 mg
- Vitamin E 4.91 mg
- Vitamin K 4.9 µg
- Minerals 416 mg
- Major Minerals 415 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.21 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 2.08 · vitamin-b5-pantothenic-acid: 0.52 · vitamin-b6: 0.15 · vitamin-b7-biotin: 15.2 · vitamin-b9-folate: 40.1 · vitamin-e: 4.91 · vitamin-k: 4.9 ·
Minerals
Shell is largely mineral; edible value is minimal except as calcium source when finely prepared.
History
Mediterranean peoples harvested stone-pine seeds as a valued oily food.
Roman-era cookery used pine nuts in sauces and stuffed dishes.
Global trade mixed Mediterranean and Asian pine-nut species for different price points.
Pesto culture and Chinese supply chains dominated everyday pine-nut commerce.