Pine Nuts Calories & Nutrition (चिलगोज़ा)

Pine Nuts has 178 calories per 1 handful (593 kcal per 100 g)

Dry Fruits & Nuts Health Rating: 4/10 Best time: Evening snack
178 kcal

Pine Nuts Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Pine Nuts broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 handful standard 30 g 178 kcal 3.8 g 8 g 14.6 g
2 handfuls 60 g 356 kcal 7.6 g 16 g 29.2 g
100 g 100 g 593 kcal 12.7 g 26.7 g 48.7 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Pine Nuts to your thali See the total calories of your whole meal.
Nutrition Facts — Pine Nuts (per 1 handful)
Nutrient Per serving Per 100 g % DV*
Calories 178 kcal 593 kcal 9%
Protein 3.8 g 12.7 g 8%
Carbohydrates 8 g 26.7 g 3%
Fat 14.6 g 48.7 g 22%
Fiber 1.1 g 3.7 g 4%
Sugar 1.4 g 4.7 g 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.8 g · 9%
Carbs 8 g · 18%
Fat 14.6 g · 74%
Burn it off

Minutes of activity to burn 178 kcal (70 kg adult):

Brisk walking 38 min
Cycling 25 min
Running 19 min
Yoga 51 min

Is Pine Nuts good for weight loss?

Best kept occasional

Pine Nuts carries roughly 593 kcal per 100 g, which is on the very high side for an everyday Indian food. It also delivers about 12.7 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 3.7 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Pine Nuts good for muscle gain?

Useful as a supporting food

Pine Nuts provides about 12.7 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 2.1 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Pine Nuts

Nuts and dry fruits are calorie-dense — a small handful (about 30 g) a day is a sensible portion. Choose plain, unsalted versions over fried or sugar-coated ones.

About Pine Nuts

Pricey, buttery pine nuts from Kinnaur and Afghanistan.

Frequently asked questions about Pine Nuts

1 handful pine nuts (30 g) contains approximately 178 calories, along with 3.8 g protein, 8 g carbohydrates and 14.6 g fat.

1 handful pine nuts (30 g) mein lagbhag 178 calorie aur 3.8 g protein hota hai. Isme 8 g carbs aur 14.6 g fat bhi hota hai.

1 मुट्ठी चिलगोज़ा (30 ग्राम) में लगभग 178 कैलोरी और 3.8 ग्राम प्रोटीन होता है। इसमें 8 ग्राम कार्बोहाइड्रेट और 14.6 ग्राम फैट भी होता है।

100 g of Pine Nuts contains about 593 calories, 12.7 g protein, 26.7 g carbs and 48.7 g fat.

2 handfuls works out to roughly 356 calories and 7.6 g of protein in total.

Best kept occasional. Pine Nuts carries roughly 593 kcal per 100 g, which is on the very high side for an everyday Indian food. It also delivers about 12.7 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 3.7 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Pine Nuts contains about 12.7 g of protein per 100 g, which is considered moderate for Indian foods.

Pine Nuts provides roughly 26.7 g of carbohydrates and 4.7 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Pine Nuts is best eaten at evening snack.

For a 70 kg adult, burning the roughly 178 calories in 1 handful pine nuts takes brisk walking for about 38 minutes, or cycling for about 25 minutes, or running for about 19 minutes, or yoga for about 51 minutes.

Compare Pine Nuts with other foods

Pine Nuts vs Dates Pine Nuts vs Almonds Pine Nuts vs Cashews Pine Nuts vs Chuhara Pine Nuts vs Dried Apricot

Similar foods in Dry Fruits & Nuts

Dates (Khajoor)

50 kcal

Almonds (Badam)

73 kcal

Cashews (Kaju)

87 kcal

Chuhara (Dry Dates)

51 kcal

Dried Apricot

95 kcal

Dry Coconut (Copra)

62 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.