Are Pine Nuts Good to Eat?

Toasted pine nuts are often used in salads and side dishes.

Pine nuts are the sweet, edible seeds of pine cones from different types of pine trees. The two most common types are pignolia and pinyon (or pinon) pine nuts. Pine nuts are used to garnish many types of dishes but are probably best known as a key ingredient in green pesto sauce.

Geography

Pinyon pine nuts come from western U.S. The pignolia pine nuts commonly found in supermarkets and specialty food shops come from Europe.

Identification

Shelled pine nuts are small, creamy-tan in color and, depending on the variety, either long and slender or a bit squatter and shaped like a kernel of corn.

Nutrition

An ounce of pignolia pine nuts provides 160 calories, 7 grams protein and 14 grams fat. An ounce of pinyon pine nuts provides 178 calories, 3 grams protein and 17 grams fat.

Considerations

Pine nuts can be toasted to enhance their flavor. Place nuts in a microwave-safe pie plate and microwave at full power for about 6 minutes, stirring twice during toasting. Alternatively, toast nuts in a small dry skillet over medium heat, stirring, until just golden, about 3 minutes.

Warning

The oil in pine nuts can easily go rancid so it is best to buy them as fresh as possible and store in the refrigerator or freezer.

References

• Ohio State University Extension: Are pine nuts good for you?
• University of Nebraska Extension: Nuts for Nutrition

Resources

• Bon Appetit: Pine Nuts