Nuts and oilseeds · IFCT 2017
Pine nuts (chilgoza): nutrition per 100 g
Per 100 g, pine nuts give 594 kcal, 12.6 g protein, 48.8 g fat, 4.18 mg zinc, 268 mg magnesium and 4.01 mg vitamin E, according to IFCT 2017. They rank 13th of 243 foods for zinc, 16th of 242 for magnesium and 9th for vitamin E. Chilgoza is a costly winter treat, and a small handful already carries a lot of energy.
About pine nuts (chilgoza)
Chilgoza, as it is called in Hindi, Gujarati and Kashmiri, is the long, slim, brown-shelled seed of the chilgoza pine, which grows wild on the dry slopes of Kinnaur in Himachal Pradesh and across the border in Afghanistan and Pakistan. The cones are gathered in autumn, roasted to release the seeds, and sold through winter, often at some of the highest prices in any dry fruit shop.
In north India, roasted chilgoza in the shell is a winter luxury, cracked between the teeth by the fire or in the winter sun. Shelled seeds go into dry fruit mixes, panjiri and pinni, and occasionally into pulao and halwa in Kashmiri and Punjabi kitchens. IFCT 2017 also records rhi in Punjabi and jhurane biya in Marathi.
What pine nuts (chilgoza) brings to a meal
- 01
Zinc and magnesium
At 4.18 mg zinc and 268 mg magnesium per 100 g, pine nuts rank 13th of 243 and 16th of 242 foods. The magnesium covers about 61 per cent of a man's and 72 per cent of a woman's daily requirement.
- 02
Vitamin E and vitamin K1
Pine nuts carry 4.01 mg vitamin E per 100 g, 9th of 242 foods, and 44.5 micrograms of vitamin K1.
- 03
Mostly unsaturated fat
Of 48.8 g fat per 100 g, 24.2 g is polyunsaturated and 18.62 g monounsaturated, with only 3.8 g saturated. They also give 188 mg omega-3 ALA.
- 04
Thiamine and niacin
100 g provides 0.36 mg thiamine, 26th of 239 foods, and 3.52 mg niacin, about 20 per cent of a man's and 25 per cent of a woman's daily niacin requirement.
Pine nuts (chilgoza) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 594 kcal | 28% | 36% |
| Protein | 12.6 g | 23% | 28% |
| Carbohydrate (available) | 26.8 g | ||
| Dietary fibre | 3.8 g | ||
| Free sugars | 4.7 g | ||
| Total fat | 48.8 g | ||
| Water | 5.3 g | ||
| Fats | |||
| Saturated fat | 3.8 g | ||
| Monounsaturated fat | 18.62 g | ||
| Polyunsaturated fat | 24.2 g | ||
| Omega-3 (alpha-linolenic acid) | 188 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 17 mg | 2% | 2% |
| Iron | 4.5 mg | 24% | 16% |
| Zinc | 4.18 mg | 25% | 32% |
| Magnesium | 268 mg | 61% | 72% |
| Phosphorus | 618 mg | ||
| Potassium | 686 mg | ||
| Sodium | 1 mg | ||
| Copper | 1.17 mg | ||
| Selenium | 10.6 µg | ||
| Vitamins | |||
| Beta-carotene | 2 µg | ||
| Thiamine (B1) | 0.36 mg | 20% | 21% |
| Riboflavin (B2) | 0.08 mg | 3% | 3% |
| Niacin (B3) | 3.52 mg | 20% | 25% |
| Vitamin B6 | 0.11 mg | 5% | 6% |
| Folate (B9) | 32 µg | 11% | 15% |
| Vitamin E (alpha-tocopherol) | 4.01 mg | ||
| Vitamin K1 | 44.5 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Pine nuts (chilgoza): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nuts-and-seeds/pine-nuts-chilgoza/
Where pine nuts (chilgoza) sits among Indian foods
Ranked per 100 g against the other 13 nuts and oilseeds and every food in the tables.
| Nutrient | Per 100 g | In nuts and oilseeds | Among all foods |
|---|---|---|---|
| Zinc | 4.18 mg | 7th of 14 | 13th of 243 |
| Magnesium | 268 mg | 9th of 14 | 16th of 242 |
| Potassium | 686 mg | 7th of 14 | 33rd of 243 |
| Vitamin E (alpha-tocopherol) | 4.01 mg | 8th of 14 | 9th of 242 |
| Thiamine (B1) | 0.36 mg | 10th of 14 | 26th of 239 |
| Energy | 594 kcal | 4th of 14 | 18th of 257 |
How pine nuts (chilgoza) is eaten
- Roasted chilgoza in the shell, cracked open and eaten by the winter fire.
- Shelled seeds in a winter dry fruit mix with almonds, walnuts and raisins.
- Added to panjiri and pinni, the Punjabi winter sweets of flour, ghee and jaggery.
- Scattered over pulao or a Kashmiri-style halwa as a garnish.
- Toasted lightly and tossed into a salad of greens and pomegranate.
Before you plan around it
Pine nuts are a tree nut and can trigger allergy. Their high polyunsaturated fat makes them go rancid fast, so buy in small amounts, keep shelled nuts in the fridge and throw away any that taste bitter or soapy. Some people have reported a bitter, metallic taste lasting days after eating certain imported pine nuts, mostly of other pine species; it is unpleasant but passes. At 594 kcal per 100 g, a small handful is the sensible portion.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about pine nuts (chilgoza)
Where does chilgoza come from?
Chilgoza is the seed of the chilgoza pine, which grows wild in Kinnaur in Himachal Pradesh and in Afghanistan and Pakistan. The cones are gathered in autumn and the seeds sold through winter.
Why is chilgoza so expensive?
The seeds come from wild trees on steep, remote slopes, the cones must be gathered and roasted by hand, and supply depends on the year's crop and trade across the border. That makes chilgoza one of the costliest dry fruits in India.
Are pine nuts good for health?
In small amounts, yes. IFCT 2017 lists 4.18 mg zinc, 268 mg magnesium and 4.01 mg vitamin E per 100 g, with mostly unsaturated fat. At 594 kcal per 100 g, they are dense, so a small handful is enough.
Can people with diabetes eat chilgoza?
In small portions. Pine nuts have 26.8 g carbohydrate per 100 g, more than many nuts, along with fat and protein that slow digestion. A few as part of a meal or snack fit most plans. Check with your doctor or dietitian.
Related foods and tables
Walnut
Nutrition per 100 g, from IFCT 2017.
Almond
Nutrition per 100 g, from IFCT 2017.
Pistachio
Nutrition per 100 g, from IFCT 2017.
Cashew nut
Nutrition per 100 g, from IFCT 2017.
Raisins
Nutrition per 100 g, from IFCT 2017.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
Magnesium content of Indian foods
Every food in the tables, ranked by magnesium per 100 g.
Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
All nuts and oilseeds
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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