Pine nuts
20 g of pine nuts is 135 kcal and mainly feeds your bones, immune and muscles.
PER 20 G AS BOUGHT · 135 KCAL
The portion is the serving PeakPie's healthy kitchen standard allows for this ingredient (nuts).
What it feeds
The score is what this one portion would do for the organ on an otherwise empty day, against PeakPie’s daily targets for an adult aged 19 to 50 (protein at 70 kg). Your own targets in the app follow your age, sex, weight and activity.
What’s in 20 g
| NUTRIENT | AMOUNT | OF A DAY |
|---|---|---|
| Copper | 0.3mg | 29% |
| Phosphorus | 115mg | 16% |
| Zinc | 1.3mg | 14% |
| Magnesium | 50mg | 14% |
| Vitamin E | 1.9mg | 12% |
| Vitamin K | 11mcg | 10% |
| Iron | 1.1mg | 9% |
| Protein | 2.7g | 5% |
| Potassium | 119mg | 4% |
| Fiber | 0.7g | 2% |
| Choline | 11mg | 2% |
| Folate (B9) |
Watch out
- Saturated fat1g · 5% of the UK reference intake
- Sugars0.7g · 1% of the UK reference intake
- Salt0g · <1% of the UK reference intake
What may be claimed
Pine nuts is a source of Copper, Iron, Magnesium, Phosphorus, Potassium, Protein, Vitamin E, Vitamin K, Zinc. These are the authorised wordings from the GB Nutrition and Health Claims Register for those nutrients, the only health claims anyone may make about this food.
Copper
- Copper contributes to normal function of the immune system.
- Copper contributes to maintenance of normal connective tissues.
- Copper contributes to normal iron transport in the body.
A trace mineral that helps immune cells mature, moves iron around the body, and cross-links the collagen in connective tissue.
Iron
- Iron contributes to normal cognitive function.
- Iron contributes to the normal function of the immune system.
- Iron contributes to normal oxygen transport in the body.
- Iron contributes to normal formation of red blood cells and haemoglobin.
- Iron contributes to a reduction of tiredness and fatigue.
The core of hemoglobin, the protein that carries oxygen in your blood. Low iron means less oxygen delivered — and flagging energy.
Magnesium
- Magnesium contributes to the maintenance of normal bones.
- Magnesium contributes to normal muscle function.
- Magnesium contributes to normal psychological function.
- Magnesium contributes to normal functioning of the nervous system.
- Magnesium contributes to electrolyte balance.
- Magnesium contributes to a reduction of tiredness and fatigue.
More foods for your bones
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