🌰 Pine Nuts

Overview

Pine nuts (also called pignoli or piñones) are the edible seeds harvested from pine cones of various Pinus species. Prized in Mediterranean cuisine, especially for pesto, these small, delicate nuts have a buttery, slightly sweet flavor and are rich in pinolenic acid, a unique fatty acid with appetite-suppressing properties.

Go to Superfood 101 · Shop related items

Key nutrition highlights

• Pinolenic acid: unique omega-6 fatty acid that may help suppress appetite and support weight management.
• Vitamin E: powerful antioxidant for cellular protection.
• Vitamin K: important for blood clotting and bone health.
• Magnesium: supports muscle function and energy production.
• Zinc: essential for immune function and wound healing.
• Monounsaturated fats: heart-healthy oleic acid.

Tip: Pine nuts' delicate flavor is best preserved when stored properly and used fresh.

Common benefits people look for

• Appetite control (pinolenic acid)
• Weight management support
• Heart health (healthy fats)
• Energy and vitality
• Immune support (zinc)
• Antioxidant protection (vitamin E)

These are general wellness themes in nutrition research and traditional use—not disease treatment claims.

Common uses

• Pesto: the classic Italian basil pesto verde (pine nuts, basil, garlic, parmesan, olive oil).
• Salads: toasted and sprinkled for nutty flavor and crunch.
• Roasted vegetables: adds richness to roasted Brussels sprouts, green beans, or asparagus.
• Mediterranean dishes: featured in Italian, Spanish, and Middle Eastern cuisine.
• Pine nut butter: ground into a delicate, spreadable butter.
• Baking: pignoli cookies, biscotti, and pastries.