Pine Nut
Low GI · Natural
Calories & Nutrition Facts
100g
673
kcal
8%
Protein
7%
Karb
85%
Yag
Calories
673
Protein
13.7g
Carbs
13.1g
Fat
68.4g
Fiber
3.7g
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
383%
Manganez
82%
Fosfor
62%
E Vit.
60%
Magnezyum
59%
Cinko
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Glycemic Analysis
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15
glycemic index
2
glycemic load
Low
Glycemic index (GI) measures how fast a food raises blood sugar. Below 55 is low (good), above 70 is high (caution). Glycemic load also considers portion size — a more realistic measure.
NOVA Processing
NOVA 1
Unprocessed
Unprocessed
Minimally Processed
Processed
Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing level. NOVA 1 (natural, unprocessed) is healthiest, NOVA 4 (ultra-processed) contains additives and increases health risks. Prefer NOVA 1-2 when possible.
Allergen Profile
Gluten
Laktoz
Yumurta
Yer Fıstığı
Sert Kabuklu
Balık
Kabuklu Deniz
Soya
Susam
Allergens present in this food are shown in red, absent ones in green. Food allergies can cause serious reactions — develop the habit of reading labels.
Diet Compatibility
❌
Keto
❌
Paleo
❌
Vegan
❌
Vejetaryen
❌
Glütensiz
❌
Laktozsuz
❌
Low FODMAP
❌
Akdeniz
❌
Whole30
❌
DASH
This food's compatibility with popular diets. Green check means compatible, red X means incompatible. Keto is fat-focused, Paleo emphasizes unprocessed food, Mediterranean focuses on balanced nutrition.
Omega Analizi
Tuyolari Gor
34.1g w-6
/
0.15g w-3
227.3:1
İdeal oran 4:1 veya altı. Bu oran (227.3:1) idealin üzerinde.
Doymus
4.9g
Tekli Doymamis
18.7g
Coklu Doymamis
34.2g
Saturated fat (bad) harms vascular health — stay under 20g daily. Mono and polyunsaturated fats (good) protect heart health. Trans fat is the most harmful — aim for 0g.
Micronutrient Analysis
Vitamins
62%
E Vitamini
9.33mg
45%
K Vitamini
53.9µg
30%
B1
0.36mg
30%
Biotin
9µg
Minerals
391%
Manganez
9mg
111%
Bakir
1mg
82%
Fosfor
575mg
60%
Magnezyum
251mg
Vitamins and minerals are micronutrients essential for body function. The percentage value (%DV) shows how much of your daily need is covered. 20%+ is considered a 'rich source'.
Nutrition data compiled from USDA FoodData Central and scientific sources.