Nutritional Profile: Pine Nuts

Pine nuts are a tasty treat which are high in fat - but better fats than your standard fatty animal products. While eating lots will kill your weight-loss efforts, a few a day will help keep your nutrient levels high. And when I say a few, I mean ten or less, not 50! :-)

High in:

Vitamin E
Vitamin K
Protein
Magnesium
Phosphorus
Zinc
Manganese
Polyunsaturated fats (mostly Omega-6)

Moderate amounts of:

Thiamin
Niacin
Iron
Monounsaturated fats

Use them in:

Salads
Bread and other baking
Curries

For more information, see NutritionData on Pine Nuts.

(picture taken from Wikimedia Commons - thanks to Paul Goyette)