Pine Nuts Recipe & Nutrition | ‘s Encyclopedia of Food

They are the worlds most expensive nut, and is considered to be the most nutritious, but what are pine nuts, really? And how can these tiny, oily nuts be so good for us? Pine nuts are not actually nuts, but they do contain a significant amount of protein and healthy fats. The shells are rich in nutrients, and pine nuts are a good source of vitamins A, B, C, D and E, as well as copper, magnesium and manganese.

The pine nut, also referred to as the piñon nut or pignolia nut, is a small, hard, cone-shaped nut native to the New World region of North America, South America and Mexico. Pine nuts are harvested from Pinyon pines, also known as Pinus edulis, which is indigenous to the southwestern United States and western Mexico.

Pine Nuts is a nut that comes from the cones of the pine tree. The nuts contain a high amount of calories and fat, and are thus often consumed in small quantities when eaten whole. Pine nuts are also used in the production of many foods, from cakes and pastries to salads, soups and more. Pine nuts are also known as piñon nuts, and are a popular ingredient in Mexican dishes, such as enchiladas and quesadillas.

A Quick Look

Pine trees produce pine nuts, which are really seeds. Pine nuts are difficult to harvest and remove because they are encased in hard shells and buried deep inside thorny pine cones. This effort accounts for a portion of their high price. Pine nuts are produced throughout North America, Europe, and Asia, and their appearance varies depending on the species of origin. Some pine nuts are big and meaty, while others are long and thin, stubby, and spherical. Pine nuts have a deep, delectable taste that is sweet, buttery, and nutty. Pine nuts are an excellent source of phosphorus, manganese, magnesium, vitamin E, and zinc, as well as being high in fat and nutrients. Because pine nuts are prone to rancidity, make sure you get them from reputable sources and store them carefully. Pine nuts are best renowned for being a major component in pesto and are a squirrel favorite food.


Pine trees produce pine nuts, which are really seeds rather than nuts. Only 18 kinds of pine trees produce big enough seeds to be worth harvesting, however all pine trees yield edible pine nuts. The majority of these animals may be found in North America, Europe, and Asia.

Pine nut cultivation and harvesting are both time-consuming and labor-intensive processes. It took years for the pine nuts you’re going to make pesto to arrive in your kitchen:

A tiny pine cone bud will develop on the end of a prickly branch sometime in the spring or summer. This pine cone bud, approximately the size of a marble, will remain dormant throughout the winter. The bud will continue to develop the next spring until it reaches maturity a few months later. The ripe pine cones are ready to harvest towards the end of the summer.

Pine cones are traditionally gathered in a burlap sack, which is then put out in the sun for a few weeks to dry out and mature the pine cones. This bag of pine cones is beaten with a rough instrument after drying to break them up and release their seeds. Alternatively, individual pine cones may be smashed against a hard object until their seeds loosen.

The hard brown coating of these seeds is next removed, revealing the delicate white part that we name a pine nut.

This whole cycle may take anything from 18 months to three years, depending on the species.

That explains why those tiny seeds are so costly.


Pine nuts may vary significantly depending on the type of pine from which they came.

Asian pine nuts are stubby and rounder in form, while European pine nuts are longer and thin. The biggest varieties are typically those from the United States.

The majority of pine nuts are teardrop-shaped and beige in color, with a black nub on the tapering end of the seed.

Pine nuts have a sweet, buttery, nutty taste and are softer than other nuts. Due to their high fat content, they have a highly “rich” flavor.

Nutritional Information

Pine nuts provide 191 calories, 3.9 grams of protein, 19.4 grams of fat, 3.7 grams of carbs, 1.0 gram of fiber, and 1.0 gram of sugar per ounce (approximately 28 grams). Pine nuts are a rich source of vitamin E, magnesium, and zinc, as well as a great supplier of manganese and phosphorus.


Pine nuts are highly susceptible to rancidity due to their high fat content, which may occur days to weeks after shelling if they are not kept correctly.

Purchase pine nuts from shops that have a large turnover and keep their pine nuts in the fridge or freezer to guarantee freshness. Pine nuts of good quality will be smooth and uniformly colored, with no holes or black patches.

If at all feasible, get a sample before making a purchase. Fresh pine nuts should have a pleasant, nutty flavor. They’re rotten if they taste harsh or somewhat metallic.


Because pine nuts have a limited shelf life, they should be stored with care.

Pine nuts should be stored in an airtight bag or container. They should last approximately a month in the fridge if kept properly. They should last three months in the freezer if kept properly.


After you’ve removed the pine nut from the cone and shelled it, all you have to do now is eat it!

Pine nuts, like most other nuts and seeds, don’t need any particular preparation and may be consumed raw.

Alternatively, they may be used to make dressings and sauces (the most renowned of which is pesto), baked into cookies, biscotti, or breads, or simply as a garnish for salads and other savory meals.


Pine Nuts

Beet mutabbal is a Middle Eastern dip that is often seen on traditional mezze platters, which are appetizer plates made up of tiny dishes. To give a distinct, rich taste, pine nuts are substituted for conventional tahini. Mutabbal may be used as a dip or a sandwich spread.


cooked beets (till soft) 1 pine nut (big) 1 garlic clove 3 greek yogurt cloves plus more for serving 3 tbsp extra virgin olive oil 1 teaspoon of salt Pita wraps with 3/4 tsp roasted chicken shreds as desired 4-6 parsley leaves, chopped olives as a garnish (optional) a garnish of


Time to Prepare: 20 minutes Time to prepare: 20 minutes Approximately 4-6 servings

In a food processor, puree the steamed beet, pine nuts, garlic, yogurt, olive oil, and salt until smooth.

To construct the pita, put the beet mutabbal spread over the pita and top with a tiny dollop of yogurt. Chicken, chopped parsley, and a few pitted olives go on top. Fold into a wrap and eat right away.

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Foods That Are Related

Pine nuts are a culinary staple in Mediterranean-style cooking, with a vegetarian twist. The most common way to prepare them is to roast them. This process gives them a toasted, nutty flavor. They are also used sparingly in dips, spreads, and salads. Pine nuts are one of the main ingredients in the traditional Mediterranean dish, ratatouille.. Read more about salad recipes with pine nuts and let us know what you think.

Frequently Asked Questions

Why are pine nuts so expensive?

Pine nuts are a popular ingredient in many dishes, and they are often used as an expensive garnish.

Can you freeze pine nuts?

I am not a food processor.

What is made out of pine nuts?

Pine nuts are made out of pine seeds.

Related Tags

This article broadly covered the following related topics:

  • where do pine nuts come from
  • harvesting pine nuts
  • how to eat pine nuts
  • pine nuts
  • pine nuts nutrition

Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.