Pine Nuts vs Supari

Per 100 g, Pine Nuts has 593 kcal and 12.7 g protein, while Supari has 360 kcal and 6 g protein.

Pine Nuts

593
kcal per 100 g
12.7 g protein

Supari

360
kcal per 100 g
6 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Pine Nuts Supari Difference
Calories Fewer calories for the same weight 593 kcal 360 kcal better 39%
Protein More protein helps with fullness and muscle 12.7 g better 6 g 53%
Carbs Lower carbs suits low-carb and diabetic diets 26.7 g better 70 g 62%
Fat Lower fat means lower calorie density 48.7 g 4 g better 92%
Fiber More fibre improves fullness and digestion 3.7 g 12 g better 69%
Sugar Less sugar means a gentler blood-sugar response 4.7 g 2 g better 57%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Supari

Supari is the lighter choice at 360 kcal per 100 g against 593 for Pine Nuts — about 39% fewer calories for the same weight on your plate. That does not make Pine Nuts a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Pine Nuts

Pine Nuts is the stronger protein source, with 12.7 g per 100 g against 6 g for Supari. To match that from Supari you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Pine Nuts vs Supari — common questions

Pine Nuts has more calories — about 593 kcal per 100 g compared with 360 kcal for Supari.

Pine Nuts has more protein — 12.7 g per 100 g against 6 g for Supari.

Supari is the lighter choice at 360 kcal per 100 g against 593 for Pine Nuts — about 39% fewer calories for the same weight on your plate. That does not make Pine Nuts a bad food; it means the portion has to be smaller to fit the same calorie budget.

Pine Nuts is the stronger protein source, with 12.7 g per 100 g against 6 g for Supari. To match that from Supari you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 953 kcal and 18.7 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Supari has the edge, mainly on calorie density. Per 100 g, Pine Nuts has 593 kcal and 12.7 g protein, while Supari has 360 kcal and 6 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Pine Nuts nutrition & serving sizes
Full Supari nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.