Nuts, Pine nuts, Dried
Pregnancy nutrients in 100 g
100 g gives about 59% of daily zinc, 21% of daily potassium and 20% of daily iron needed in pregnancy.
- Zinc 6.45 mg
- Potassium 597 mg
- Iron 5.53 mg
- Protein 13.69 g
- Riboflavin 0.22 mg
- Choline 55.8 mg
- Folate (DFE) 34 mcg
- Vitamin B-6 0.09 mg
- Calcium 16 mg
- Vitamin C 0.8 mg
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 16 mg | 1000 mg |
| Choline | 55.8 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 34 mcg | 600 mcg |
| Iron | 5.53 mg | 27 mg |
| Potassium | 597 mg | 2900 mg |
| Protein | 13.69 g | 70 g |
| Riboflavin | 0.22 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.09 mg | 1.9 mg |
| Vitamin C | 0.8 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 6.45 mg | 11 mg |
Pregnancy guidance
RecommendedCan you eat pine nuts while pregnant? Yes. Nuts are not on CDC's list of riskier foods in pregnancy. CDC: safer food choices in pregnancy
NIH lists the pregnancy RDA for iron as 27 mg a day for ages 19 to 50. NIH: iron fact sheet
NIH lists the pregnancy RDA for zinc as 11 mg a day for ages 19 and older. NIH: zinc fact sheet
This record lists 5.53 mg iron, 6.45 mg zinc, 13.69 g protein, and 673 calories per 100 g of dried pine nuts in PregNut's historical USDA-based dataset; it describes a food sample, not a suggested serving size. Food data and limitations
Guidance updated October 20, 2026.
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Nuts, Pine nuts, Dried provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.