Pine nuts can be enjoyed raw or roasted and can be ground to make pesto
sauce.
Pine nuts are actually the seeds produced by certain varieties of pine tree; they are found
on the pine cones, where they are covered by a hard shell.
Varieties
There are several varieties of pine trees that produce pine nuts,
including the umbrella pine or stone pine. Most edible pine nuts grow in Southern Europe,
particularly Italy and France, although some also grow in Spain, Portugal, and the southern
United States.
Buying and storing tips
Since pine nuts are often harvested by hand, they are often very
expensive. Pine nuts are invariably sold shelled and raw. Since they go rancid quickly, be
sure to buy them in stores with a quick turnover rate. Raw pine nuts should be stored in a
tightly sealed container in the refrigerator where they will keep for up to one month. In the
freezer, pine nuts will keep for up to three months.
Availability
Shelled pine nuts are widely available year-round.
Preparation, uses, and tips
Pine nuts can be eaten raw or roasted. Raw pine nuts are creamy white
and have a slightly resinous flavor that is eliminated by roasting. Raw pine nuts are ground
and used to make Italian pesto sauce. Pine nuts can be roasted in a 350°F (180°C)
oven or on top of the stove until golden brown. Pine nuts are used in salads, stuffing, and
other savory dishes, and can be used to make cookies, breads, and desserts.
Nutritional Highlights
Pine nuts (dried), 10 nuts
Calories: 10
Protein: 0.43g
Carbohydrate: 0.25g
Total Fat: 0.91g
Fiber: 0.081g
Health benefits and concerns
Prostate cancer
Alpha-linolenic acid is a fatty acid found in many foods. Most, but
not all, studies have found that high dietary or blood levels of alpha-linolenic acid
correlate with an increased risk of prostate cancer. Concentrations of alpha-linolenic acid
are high in almonds, Brazil nuts,
cashews, flaxseed, hazelnuts,
macadamia nuts, peanuts, pecans, pine nuts,
pistachios, and walnuts.
Health benefits and
concerns for nuts and seeds
Many health benefits and concerns associated with this food are applicable to other nuts and
seeds. Read about health benefits and concerns
for nuts and seeds for a full description.
Copyright © 2002 Healthnotes, Inc. All rights
reserved. www.healthnotes.com
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Learn more about the authors of
Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires December 2003.
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