Are Pine Nuts Keto?

Tree Nuts
Pine Nuts sticker illustration
KETO VERDICTYES

Pine nuts are keto-friendly at ~9.4g net carbs per 100g (≈1g per Tbsp/10g). With exceptional fat content and a gourmet, buttery flavor, they add richness to keto meals—just keep portions modest due to calorie density.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

9.4gnet carbs in your portion

Total carbs
13.1g
Fiber
3.7g
Protein
13.7g
Fat
68.4g
Calories
673
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The 100 g reference amount provides 9.4g net carbs and can fit common keto portions.

  • Net carbs (100 g)9.4g
  • Protein (100 g)13.7g
  • Fat (100 g)68.4g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100 g (as listed by source)

Net Carbs
9.4g
Total Carbs
13.1g
Fiber
3.7g
Protein
13.7g
Fat
68.4g
Calories
673

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

This USDA reference record is shared by related entries; variety, brand, or preparation may differ.

Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.

WHY IT'S KETO-FRIENDLY

  • Relatively low net carbs (~9.4g/100g) fit keto with portion control (1–2 Tbsp)
  • Extremely high fat (~68g/100g) supports ketone production and satiety
  • Solid protein (~14g/100g) helps muscle maintenance
  • This item contains the nutrients or compounds listed above; evidence for specific health outcomes depends on dose, preparation, and individual context.
  • Nutrient-dense: provides magnesium, zinc, vitamin E, and K
  • Unique buttery flavor elevates simple keto dishes

PREPARATION SUGGESTIONS

PESTO BASE

Blend pine nuts with fresh basil, garlic, parmesan, and olive oil for classic keto pesto to spoon over zucchini-noodles or roasted veg.

ROASTED SNACK

Toast in a dry pan 3–5 minutes with rosemary and sea salt until fragrant; cool before storing.

SALAD TOPPING

Scatter toasted pine nuts over mixed greens with goat cheese and an olive-oil vinaigrette.

PINE NUT BUTTER

Process lightly roasted pine nuts until creamy; use as a luxe spread or drizzle for veggies.

MEDITERRANEAN CRUSTED FISH

Pulse pine nuts with herbs and parmesan; press onto salmon or chicken and bake.

KETO DESSERT INGREDIENT

Fold into almond-flour crusts or sprinkle over fat-bombs for crunch and aroma.

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