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Pine nuts
Fats · Cm

Pine nuts

68.4% fat · 673 kcal

Per 100 g
673 kcal Energy
13.69 g Protein
13.08 g Carbs
68.37 g Fat
3.7 g Fibre
Gluten-free NUTS Year round · stored for winter

Let’s cook with it → Invent something with it

What it is for

They carry aroma. Most smell molecules dissolve in fat rather than water, which is why you bloom spices in oil. They also conduct heat, shorten gluten and soften texture.

Where it catches you out

Every fat has its own smoke point. Butter burns at 150 °C, extra virgin olive oil holds to 190 — choose the fat for the job, not the bottle.

The knack

Do not omit pine nuts as a mere garnish in pilaf calculations; weigh the kernels and count toasting oil separately.

Storage and health

How to keep it, and who it suits.

Keeping it

Keep airtight in a cool, dry, dark cupboard for 1 month; refrigerate for 6 months.

Gluten-free

Plain pine nuts are naturally gluten-free.

Allergen: NUTS

Glycaemic index

This ingredient carries no meaningful carbohydrate, so it has no glycaemic index. On its own it will not move blood sugar; what you eat alongside it decides that.

Same family

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