Roasted Pinon Nuts
Pinon Nuts, roasted (Navajo)
Nutrition Facts
- Total Fat 34,08 g44%
- Saturated Fat 3,21 g16%
- Trans Fat —
- Cholesterol —
- Sodium 310 mg13%
- Total Carbohydrate 51,06 g19%
- Dietary Fiber 43,4 g155%
- Total Sugars —
- Protein 7,41 g15%
- Vitamin D —
- Calcium 18 mg1%
- Iron 3,53 mg20%
- Potassium 458 mg10%
100g of Pinon Nuts, roasted (Navajo) contains 541 kcal calories, 7,41g protein, and 11,3mg vitamin e per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein5%(30 kcal)
- Carbs38%(204 kcal)
- Fat57%(307 kcal)
Nutrient density
Meets ≥10% Daily Value for 19 of 23 nutrients
Moderate nutrient densityUse Roasted Pinon Nuts in your next meal plan
Melio can build a complete week of meals around Roasted Pinon Nuts (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: American Indian / Alaska Native Foods
- Roasted Pinon Nuts has a potassium-to-sodium ratio of 1.5:1, which is considered neutral for blood-pressure support.
- Roasted Pinon Nuts contains more fiber per 100 g than cooked oatmeal — 43 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 541 kcal | 27% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 7,41 g | 15% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 51,06 g | 19% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 34,08 g | 44% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 43,4 g | 155% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 310 mg | 13% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 458 mg | 10% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 18 mg | 1% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 152 mg | 36% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 345 mg | 28% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 3,53 mg | 20% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 2,89 mg | 26% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,65 mg | 73% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 1,74 mg | 76% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 3,21 g | 16% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 15,57 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 14,42 g | — |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 11,3 mg | 75% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,21 mg | 18% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,22 mg | 17% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 1,63 mg | 10% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,79 mg | 16% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,12 mg | 7% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 7 µg | 2% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 5 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated10%(3,21 g)
- Monounsaturated47%(15,57 g)
- Polyunsaturated43%(14,42 g)
Frequently asked questions about Roasted Pinon Nuts
How many calories in Roasted Pinon Nuts?
Roasted Pinon Nuts contains 541 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Roasted Pinon Nuts?
Roasted Pinon Nuts contains 310 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Roasted Pinon Nuts?
Per 100 grams, Roasted Pinon Nuts contains 7.41 g protein, 51.06 g carbohydrates, and 34.08 g total fat.
Is Roasted Pinon Nuts good for keto or low-carb?
Roasted Pinon Nuts has 51.1 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Roasted Pinon Nuts nutrition data come from?
Nutrition data for Roasted Pinon Nuts is sourced from USDA FoodData Central (FDC ID 169821). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/169821/nutrients.
Diet compatibility
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Roasted Pinon Nuts
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Roasted Pinon Nuts.
3 meal ideas using Roasted Pinon Nuts
Starter templates matched to Roasted Pinon Nuts's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring roasted Pinon Nuts
Combine roasted Pinon Nuts with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Balanced lunch plate with roasted Pinon Nuts
Build a plate around roasted Pinon Nuts, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Fiber-forward dinner featuring roasted Pinon Nuts
Combine roasted Pinon Nuts with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 169821), accessed 2019-04-01.
Published: 2019-04-01
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Use Roasted Pinon Nuts in your next meal plan
Melio can build a complete week of meals around Roasted Pinon Nuts (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan