Pinon Nuts, roasted (Navajo)
Per 100 g, Pinon Nuts, roasted (Navajo) provides 541 calories, 51.1 g carbohydrate, 7.4 g protein and 43.4 g fibre.
= 541 kcal
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541kcal 27% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
55%Nutrient scoreNutrient ScoreThe share of this food's 20 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.20 available of 33 total nutrients with a Daily Value20of33
Protein7.4g5% kcal
Carbs51.1g38% kcal
Fat34.1g57% kcal
Fiber 43.4g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day7.41g7.41g15%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day34.1g34.1g49%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day51.1g51.1g20%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day43.4g43.4g145%
Carbohydrates
Fats and Fatty Acids
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 mg/day0mg0mg0%
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.21mg0.21mg19%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 mg/day0.22mg0.22mg16%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day1.63mg1.63mg10%
- Vitamin B5 (pantothenic acid) Vitamin B5 (pantothenic acid)Water-soluble B-vitamin involved in coenzyme A, essential for energy metabolism and the synthesis of hormones, cholesterol, and red blood cells.UK adult RI: 6 mg/day0.79mg0.79mg13%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.12mg0.12mg8%
- Folate FolateWater-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.UK adult RI: 200 µg/day7.00µg7.00µg4%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 mg/day11.3mg11.3mg94%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day18.0mg18.0mg2%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day3.53mg3.53mg25%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day152mg152mg41%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day345mg345mg49%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day458mg458mg23%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day310mg310mg13%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day2.89mg2.89mg29%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 mg/day0.65mg0.65mg65%
- Manganese ManganeseTrace mineral for bone formation and antioxidant enzymes.UK adult RI: 2 mg/day1.74mg1.74mg87%
Composition and calculated figures
What 100 g is made of, by weight
- Water5 g
- Carbohydrate7.7 g
- Fibre43.4 g
- Protein7.4 g
- Fat34.1 g
- Other2.5 g
Calculated from this food's data, per 100 g
- Net carbs
- 7.7 g
- Carbohydrate minus fibre.
- Omega-6 to omega-3
- 202.9 to 1
- 14.2 g of omega-6 and 0.07 g of omega-3. Estimated from total 18:2 and 18:3 fats.
- Potassium to sodium
- 1.5 to 1
- 458 mg of potassium and 310 mg of sodium, by weight.
- PRAL (acid load)
- 2.6 mEq
- Acid-forming. Potential renal acid load, from protein, phosphorus, potassium, magnesium and calcium (Remer and Manz).
Pinon Nuts, roasted (Navajo): key facts
- How many calories are in Pinon Nuts, roasted (Navajo)?
- Pinon Nuts, roasted (Navajo) has 541 calories per 100 g.
- How much protein is in Pinon Nuts, roasted (Navajo)?
- Pinon Nuts, roasted (Navajo) provides 7.4 g of protein per 100 g.
- How many carbs are in Pinon Nuts, roasted (Navajo)?
- Pinon Nuts, roasted (Navajo) contains 51.1 g of carbohydrate per 100 g, including 43.4 g of fibre.
- How much fat is in Pinon Nuts, roasted (Navajo)?
- Pinon Nuts, roasted (Navajo) has 34.1 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).