Pine Nuts are a whole food and, as a NOVA group 1 food, deliver naturally occurring energy and nutrients with no added sugar, salt or additives. They are a source of manganese, copper and phosphorus. Work out the numbers for any portion and age below, then see the full macro and micronutrient breakdown.
The tables below put each macronutrient against age-appropriate guidance, because what matters for a 4 year old is very different from an adult.
A small handful (about 30g) contains about 1.1g of sugar, and it is all natural (intrinsic) sugar that comes packaged with fibre and water. It has 0g of added or free sugar, so it does not count toward the daily free sugar limit the NHS sets. The table shows those limits by age; Pine Nuts contribute nothing to them.
Pine Nuts are naturally high in fat, at about 20.4g per portion, though most of it is unsaturated. Only around 1.47g is saturated and there is 0g of added fat.
Fibre supports healthy digestion, and most people in the UK do not get enough. A portion provides about 1.11g. Because children need less fibre than adults, that same portion covers a bigger share of a younger child's target.
There is about 3.9g of carbohydrate per portion. There is no single daily target, but roughly half of daily energy should come from carbohydrate; the reference values below are based on that.
Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.
These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.
Manganese contributes to normal bone formation and helps protect cells from oxidative stress. A small handful (about 30g) contains 2.64mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. These figures use safe intake levels, as no formal UK RNI is set.
Copper helps the body make red blood cells and supports the immune system. A small handful (about 30g) contains 0.39mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. These figures use safe intake levels, as no formal UK RNI is set.
Phosphorus works with calcium to build strong bones and teeth. A small handful (about 30g) contains 172mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Vitamin E is an antioxidant that helps protect cells from damage. A small handful (about 30g) contains 2.79mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. These figures use safe intake levels, as no formal UK RNI is set.
Vitamin K is needed for normal blood clotting and healthy bones. A small handful (about 30g) contains 16ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target. These figures use safe intake levels, as no formal UK RNI is set.
Magnesium supports muscle and nerve function and helps release energy from food. A small handful (about 30g) contains 75mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
Zinc supports the immune system, wound healing and normal growth. A small handful (about 30g) contains 1.92mg. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.
No. Pine Nuts are a NOVA group 1 whole food, the least processed category, eaten in their natural state with nothing added, which is why whole foods behave very differently in the body from ultra-processed foods.
Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.