Are pine nuts keto friendly? – Calories, Nutrition and Keto Recipes
Are pine nuts Keto-Friendly?
Yes, pine nuts can be considered keto-friendly. They contain a high proportion of fats, with a minimal amount of carbohydrates, making them suitable for a ketogenic diet. A ketogenic diet typically focuses on foods that are high in fats while limiting carbohydrates.
Nutritional Facts About pine nuts
Pine nuts are a rich source of several vitamins, minerals, and health-benefiting antioxidants. In fact, these nuts host a good amount of monounsaturated fatty acids like oleic acid that helps to lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” in the blood. They are particularly rich in Vitamin E and Vitamin K. They also contain healthy amounts of B-complex group of vitamins.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 673 | 191 |
| Carbs | 13.08g | 3.71g |
| Sugar | 3.59g | 1.02g |
| Proteins | 13.69g | 3.88g |
| Fats | 68.37g | 19.38g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of a pine nut is approximately 0.005 ounces (0.1 to 0.2 grams). However, pine nuts are usually consumed in larger quantities, like an ounce (28 grams) or more, which is equivalent to about 160-180 pine nuts depending on their size.
Additional Information About pine nuts
Besides being high in fats and low in carbs, pine nuts also contain numerous minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium. These minerals play a vital role in many of the body functions such as cell and body fluids that control heart rate and blood pressure.
Other Foods To Match With
Pine nuts can be added to a variety of dishes. You can sprinkle them over salads, desserts, and other dishes to enhance flavor and add crunch. They pair well with roasted vegetables, pasta, and meat dishes. Pine nuts are also a key ingredient in pesto, a popular Italian sauce. They add a subtle sweetness and creamy texture to the sauce, making it perfect for a keto-friendly pasta dish.
8 Famous Keto-Friendly Dishes To Try
1. Keto Pesto Chicken
Keto Pesto Chicken is indeed a keto-friendly dish that incorporates pine nuts. The pesto is made with fresh basil, garlic, parmesan cheese, pine nuts, and olive oil, mixed in proportion to maintain the keto ratio. The pine nuts not only add a crunchy texture but also contribute to the overall nutrient density, being rich in healthy fats and fiber.
2. Keto Spinach Salad with Pine Nuts
A fresh, light option is the Keto Spinach Salad with Pine Nuts. This recipe combines fresh spinach, crispy bacon, feta cheese, and toasted pine nuts. The pine nuts lend texture and a distinct nutty flavor to the salad while adding to its high-fat content, making it keto-friendly.
3. Keto Broccoli and Pine Nut Soup
This Keto Broccoli and Pine Nut Soup is a healthy and low-carb appetizer. The soup combines broccoli, vegetable stock, heavy cream, and pine nuts – all keto-friendly. The pine nuts serve as a garnish, adding a unique flavor and crunch to the creamy soup.
4. Keto Cauliflower Rice with Pine Nuts
In the Keto Cauliflower Rice with Pine Nuts recipe, cauliflower replaces rice to keep the dish low-carb. The pine nuts, garlic, and olive oil create an Italian-themed flavor that complements the cauliflower perfectly. Rich in good fats, this dish aligns well with the ketogenic dietary ratio.
5. Keto Brussels Sprouts with Pine Nuts
Keto Brussels Sprouts with Pine Nuts is a hearty, nutrient-dense side dish. Brussels sprouts are sautéed with garlic, olive oil, and pine nuts. The sprouts and the garlic offer a flavorful combination, and the pine nuts enhance the dish both nutritionally and texturally.
6. Keto Zucchini Noodles with Pesto and Pine Nuts
This dish features zucchini noodles (aka zoodles) tossed with homemade pesto, where pine nuts play a major role. Parmesan cheese, garlic, basil leaves, and olive oil round up the rest of the pesto ingredients, creating a flavorful and ketosis-friendly meal.
7. Keto Roasted Eggplant with Pine Nuts
The Keto Roasted Eggplant with Pine Nuts dish uses ingredients rich in fiber and healthy fats. Here, eggplant is blended with garlic, olive oil, feta cheese, and finished with pine nuts. This is a savory side dish that fits nicely into a ketogenic diet.
8. Keto Stuffed Red Pepper with Pine Nuts
Finally, the Keto Stuffed Red Pepper with Pine Nuts. This is a low-carb recipe where red bell peppers are stuffed with a rich mix of ground meat, spices, and pine nuts. The pine nuts add a subtly sweet, nutty flavor, making this dish heartily satisfying and keto approved.
Are pine nuts keto friendly?
Yes, pine nuts are keto friendly. Keto diet is a low carbohydrate, high fat diet and pine nuts perfectly fits this profile. One ounce or about 28 grams of pine nuts contain only around 4 grams of carbs and 19 grams of fats. Furthermore, the majority of the carbs present in pine nuts are in the form of dietary fiber, which has no effect on blood sugar levels, making them an excellent choice for a keto diet.
How many pine nuts can you eat on a keto diet?
The ideal consumption of pine nuts on a keto diet largely depends on your total daily carbohydrate limit. As one ounce or approximately 167 kernels of pine nuts contain about 4 grams of net carbs (carbs excluding fiber), you should adjust your consumption based on how it fits with your personal carb limit. If your daily carb limit is 20 grams, an ounce or less of pine nuts could easily fit into your meal plan.
What are the nutritional benefits of pine nuts on a keto diet?
Pine nuts are a great source of healthy fats, dietary fiber, and protein, while being low in carbohydrates. They also provide essential micronutrients like magnesium, vitamin E, and vitamin K. They are particularly rich in monounsaturated fats, which are beneficial for heart health. On a keto diet, pine nuts can provide satiety due to their high fat and fiber content, and help in maintaining your overall nutritional needs.
Are there any keto recipes that use pine nuts?
Yes, there are many keto recipes that incorporate pine nuts. They can be used as a crunchy topping for salads or casseroles, ground into a flour for baking, or blended into a pesto sauce with basil, parmesan cheese, garlic, and olive oil. You can also make a pine nut butter with them, or simply roast them with some salt for a quick, keto-friendly snack.
Can eating pine nuts kick you out of ketosis?
As with any food, consuming too many pine nuts can potentially kick you out of ketosis if it leads to you exceeding your daily limit of carbs. However, given their high fat and fiber content and low net carbs, it is quite unlikely with moderate consumption. As always, it’s important to track your food intake to ensure it aligns with your goals on a keto diet.
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