Pine Nuts: Benefits, Nutrition & How To Eat More Of Them

Read on to learn more about pine nuts, including their nutrition and health benefits, how they compare to other nuts, and fun ways to add them to your diet.  

Pine nuts are typically pricier than other nuts and seeds because of the time and effort it takes to harvest and process them. They have a delicate, pine-like flavor and a soft texture. They're commonly used in pasta dishes and in baked goods like cookies and breads. A popular nut in Italian cooking, they also star in recipes like pesto and pignoli cookies.

Here's the nutrition breakdown3 for a 1-ounce (around a handful) serving of dried pine nuts: 

Vitamin E and zinc both play important roles in immune function5, including supporting the function of T-cells, which help protect the body against infection. Pine nuts are exceptionally high in manganese6, a mineral that's essential for the growth and maintenance of bone and connective tissue and the production of enzymes that help protect cells against oxidative damage caused by free radicals. 

Because pine nuts are chock-full of health-promoting compounds, like vitamins, minerals, phytochemicals, and fatty acids, adding them to your diet could help boost your health in several ways. Here are a few of the potential benefits of the nut—from a reduced risk of heart disease to a healthier weight.

Researchers think that eating PNLA-rich pine nuts may be helpful for people with inflammatory disorders like rheumatoid arthritis. However, research is limited at this time, and more studies are needed to fully understand PNLA's effects on human health.

A 2022 study published in Nutrition Bulletin that included over 86,000 Korean adults found that men who consumed peanuts, pine nuts, and almonds five or more times per week had a 41% lower risk of developing GIM7. This association was not observed in the female participants. This means that eating more nuts, including pine nuts, may help reduce the risk of stomach cancer, at least in some people. 

Many other studies9 have also shown that nuts and seeds are protective against heart disease.

Incorporating more nuts into your diet may help you live longer and protect you from common diseases like cancer. A 2022 review9 published in Advances in Nutrition found that eating just a handful (28 grams) of nuts per day was associated with a 21% reduced risk of heart disease, an 11% reduced risk of death from cancer, and a 22% reduced risk of death from all causes. The review also found that nut consumption helped protect against death from respiratory diseases, infectious diseases, and diabetes. 

Nuts like pine nuts are a good source of satiating nutrients, like protein and fiber, and eating more nuts may help you maintain a healthy body weight. A 2019 review published in BMJ Nutrition, Prevention and Health found that U.S. adults who ate more nuts on a daily basis were less likely to gain weight over time10 and had a lower risk of developing obesity compared to people who consumed fewer nuts.

Protein helps you feel full after eating and plays a number of important roles in health, from helping you grow or maintain your muscle mass to protecting your body against harmful pathogens. 

Pine nuts also provide fiber and antioxidants12 like phytosterols and carotenoids, which help protect against cellular damage. The dietary fat in pine nuts helps to enhance the bioavailability of the carotenoids and provide optimal absorption13.

For example, study findings suggest that pine nut oil supplements may help reduce appetite14 and benefit blood sugar control. However, these findings can't be applied to eating whole pine nuts. Pine nut oil supplements provide high doses of concentrated pine nut oil, which differs from the nutritional composition of whole pine nuts. 

Lastly, eating pine nuts may cause a condition called "pine mouth" or Pine Nut Syndrome (PNS)15. PNS is an uncommon taste disorder that causes a person to develop a bitter, metal-like taste in their mouth 12 to 48 hours after consuming pine nuts. This bitter taste usually gets worse after consuming other foods and can last up to four weeks. While PNS is strange, it's not dangerous, and symptoms usually resolve on their own after a few days.

Here's how pine nuts stack up against other commonly consumed nuts in terms of taste, texture, and nutrition profile:

Pine nuts are higher in calories than cashews but contain fewer carbs and less protein. Both cashews and pine nuts have a soft texture and buttery taste, which is why cashews are commonly recommended as a substitute for pine nuts. 

Pine nuts have a softer texture and a more buttery flavor than almonds. Pine nuts are higher in calories than almonds but contain fewer carbs and less protein. 

Compared to other nuts, pine nuts are generally more expensive. For example, 1 pound of raw almonds costs $7.99 on Amazon, while a 1-pound bag of raw pine nuts costs $25.95.

For example, a 2017 study published in the European Journal of Nutrition found that the consumption of both raw and roasted hazelnuts for 28 days each led to similar improvements in cholesterol17 and blood pressure levels. 

Pine nut butter can be drizzled on baked goods like sweet bread and adds a silky texture, and buttery taste to dishes like soups and risottos. You can purchase pine nut butter online or make your own at home by blitzing pine nuts in a blender or food processor.

Pine nuts are delicious on their own as a snack, and there are plenty of other ways to incorporate the buttery bites into your diet:

Pine nuts pair well with sweet and savory ingredients, so don't be afraid to experiment with pine nuts and use them in your favorite recipes. 

When purchasing pine nuts, it's best to buy them from a reputable company. If pine nuts smell "off," it's a sign that they may have gone rancid. If your pine nuts have an unpleasant smell or sharp taste, it's best to throw them away.

Pine nuts are rich in health-supporting nutrients like vitamin E, magnesium, and polyunsaturated fats. Use pine nuts to add some crunch to dishes like salads and grain bowls or sprinkle them in oatmeal, soups, and pasta dishes for a boost of protein, vitamins, minerals, and healthy fats. Adding pine nuts to your diet is a smart way to lower your risk of a variety of health conditions, like heart disease, obesity, and certain cancers. Eating more nuts and seeds in general may also help you live a longer, healthier life.