Ah, the pine nut. It’s the fanciest of all nuts. Small, cute, and with a sweet subtle flavor, these nuts tend to be on the pricey side, and they are a critical ingredient in the most delicious pesto sauces. But did you know that the pine nut is not a nut at all? That’s right, pine nuts are actually seeds harvested from certain types of pine cones.
In this article, we’ll explore the origin of the pine nut, some of its distinct features, nutritional information, and more.
Types of Pine Nuts
Not all pine trees produce pine nuts, but there are about 20 varieties of pine trees with seeds large enough to harvest.
The most common varieties of pine nuts are the Mexican pinyon (Pinus cembroides), the Italian stone pine (Pinus pinea), the Colorado pinion (Pinus edulis), and the Chinese nut pine (Pinus armandii). There are Siberian pine nuts, Korean pine nuts, and even Afghanistan pine nuts, which are one of the largest exporters of pine nuts in the world.
Features of Pine Nuts
In terms of their shape, all pine nuts are recognizable because they look like teardrop. Some varieties, like the European pine nut, however, are a little more elongated and a slightly different paler yellow-white color than others.
Most similar to cashews in flavor, pine nuts are soft, nutty, and buttery with a slight undercurrent of sweetness.
There are a variety of ways to use pine nuts. Here are some of the best ways to use pine nuts:
- In a pesto sauce. This is the most popular way pine nuts are used. Combine the pine nuts with some fresh basil, olive oil, and garlic, and you have an amazing pesto with a thick and creamy texture.
- As a salad topping. Because pine nuts are quite oily in nature, you can toast them a little bit to give them a little more of an aroma and flavor and then add to salads for a delicious crunch.
- In dips. Toast some pine nuts to add as a topping to a fresh hummus or white bean dip for some nice texture.
- Desserts: Pine nuts are so versatile that they can be used in sweeter dishes as well. In particular, they are a great addition to a buttery tart crust.
- Coffee: Yes, coffee! If you’ve been to the southwestern United States, you may have tried piñón, which is a pine nut-infused coffee.
Nutritional Information
According to the USDA, 1 ounce (28g) of dried pine nuts (approximately 167 kernels) contains the following nutritional properties:
Calories: 191
Fat: 19g
Sodium: 0.6mg
Carbohydrates: 3.7g
Fiber: 1.1g
Sugars: 1g
Protein: 3.9g
As you can see, pine nuts are very low in carbohydrates, just like Brazil nuts, with just under 4 grams of carbohydrate per ounce. 1 of those grams comes from indigestible fiber as well, making the carbohydrate load even lower.
Whereas they are low in carbohydrates, pine nuts are very high in fats, with the majority of the fatty acids coming from polyunsaturated and monounsaturated fat (in that order). Pine nuts only have a small amount of unsaturated fat. As such, it’s important to select pine nuts that aren’t roasted with added oils.
Pine nuts are pretty low in protein, unlike other nuts. They are much lower in protein than “real” tree nuts, such as walnuts, hazelnuts, and almonds.
When it comes to vitamins and minerals, pine nuts provide some nutrient-dense benefits. They are rich in iron, magnesium, zinc, calcium, phosphorus, vitamin E, and vitamin K. So although you may not be hitting all of the macronutrient goals by eating pine nuts, you’ll be stocking up on vital micronutrients for optimal health.
Interesting Facts about Pine Nuts
Pine nuts do, in fact, come from pine cones. This seems extremely obvious, but many people don’t realize that pine nuts do indeed come from inside pine cones!
Some pine nuts can take up to three years to mature. While most pine nuts take about 18 months to mature, some varieties can take longer, up to a full three years.
Pine nuts are extremely difficult to harvest. This is really the main reason why pine nuts are on the more expensive side. To harvest, the pine cones have to be dried in a burlap bag in the sun for twenty days, then they are smashed open. After that, the seeds have to actually be separated by hand!
Pine nuts have a second shell. As mentioned above, the pine cone isn’t the only protective layer of the nuts. There is an additional shell around the nut that needs to be removed before you can eat it.
Pine nuts are grown almost exclusively in the Northern Hemisphere. Only about 18 of the species of pine trees produce nuts that are large enough to have nutritional value. And all of these trees are found in the northern hemisphere.
There is something called “pine nut mouth.” Some species of pine nuts can cause a syndrome in which everything you taste is bitter for the next several days. Many believe this to be attributed to the Chinese pine nut variety.
Pine nut allergies are rare, but they do exist. While they aren’t typical tree nuts that a larger percentage of people are allergic to, some individuals do have allergies to pine nuts.
Pine nuts are an ancient food. Pine nuts have been mentioned in literature back to as early as 300 BC, when Greek historians referenced pine nut trees as being food producing.
Conclusion
Pine nuts are certainly a unique food, and just for the pesto sauce alone, they’re worth buying in bulk! When you can find a high-quality pine nut source that’s affordable, you know you’ve found something truly rare. At NutStop, we pride ourselves on providing excellent quality pine nuts at a price point you’ll love. So pick some up today and enjoy!
