Pine Nuts.
Country origin: Lebanon

Daily Consumption and Nutritional Value
Pine nuts are rich in healthy fats, protein, vitamins, and minerals. A daily intake of 20-30 grams (approximately a handful) is considered ideal to enjoy their benefits without excessive calorie intake. Overconsumption should be avoided as they are calorie-dense and may lead to weight gain if eaten in large quantities.

A 30-gram serving of pine nuts provides:

• Calories: ~200 kcal
  Protein: ~4 grams
  Healthy fats: ~19 grams
  Fiber: ~1 gram
  Vitamins: Vitamin E, Vitamin K
  Minerals: Magnesium, Zinc, Iron