Pine nuts
Low GI
GL 2.7 per cup (135 g) · GL 2 per 100 g
- High content of heart-healthy unsaturated fats
- Very high caloric density
Pine nuts has a glycemic index of 15 (Low). One cup (135 g) adds a glycemic load of 2.7.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2346392 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 2.9 per 100 g They offer significantly higher fiber content and alpha-linolenic acid, which is more beneficial for insulin sensitivity.
Soaked flax seeds - GL 2.1 per 100 g Walnuts provide a better ratio of omega-3 to omega-6 fatty acids and higher overall antioxidant capacity.
Walnuts - GL 1 per 100 g They contain much higher levels of soluble fiber, which helps stabilize blood glucose levels more effectively than pine nuts.
Chia seeds
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Pine nuts is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 9 g | 0.2 |
| 1 serving | 28 g | 0.6 |
| 1 cup | 135 g | 2.7 |
Nutrition Facts (per 100g)
per 100g
| Calories | 673 kcal |
| Carbohydrates | 13.1 g |
| Sugars (Total) | 3.6 g |
| Natural | 3.6 g |
| Added | 0 g |
| Fiber | 3.7 g |
| Soluble | 1.1 g |
| Insoluble | 2.6 g |
| Protein | 13.7 g |
| Fat | 68.4 g |
| Saturated | 4.9 g |
| Unsaturated | 61 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- High content of heart-healthy unsaturated fats
- Good source of plant-based protein
- Very high caloric density
- Relatively low fiber content compared to other nuts/seeds
Allergens
Recipes with Pine nuts
-
Grilled Courgette and Halloumi Salad with Lemon-Mint Dressing 22 min · 12 ingredients · easy -
Low-GI Caponata (Sicilian Sweet-and-Sour Aubergine) 40 min · 13 ingredients · advanced -
Spiced Moroccan Chicken Thighs with Citrus Carrot Salad 60 min · 12 ingredients · medium -
Mediterranean Roasted Cauliflower Bowl with Tahini Drizzle 45 min · 17 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Pine nuts?
Pine nuts has a glycemic index of 15 (Low). One cup (135 g) has a glycemic load of 2.7; per 100 g the glycemic load is 2.
Is Pine nuts good for people with insulin resistance?
Pine nuts has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Pine nuts affect blood sugar?
Pine nuts has a glycemic load of 2 per 100g, which indicates a minimal impact on blood sugar levels.
Check Pine nuts in the Logi app, with your portion.
