Pine nuts are rich in magnesium, iron, antioxidants, zinc, and protein, which can help with diabetes management, heart health, and brain health. Other nutrients in pine nuts include: Phosphorus. Vitamin K.

Pakistani pine nut has the biggest kernel size in the world. It is not only eaten as a dry fruit, but also forms part of traditional dishes like pilaf, and some sweet dishes. They have a strong flavor and are characterized by a strong aroma and a color tending towards ocher yellow. Pakistanis also have an elongated and tapered shape; they are oily to the touch.