Pine seed: nutrition for pregnancy & family
Also known as Pine nut, Chilgoza, Symbai soh kseh, Jhurane biya, Rhi. Food group: Nuts and Oil Seeds. Vegetarian.
What 100 g gives you in pregnancy
| Folate | 32 mcg — 5% of the daily need in pregnancy |
- Folate lowers the risk of neural tube defects, which form in the first weeks of pregnancy.
Daily requirements are NIH / US Dietary Reference Intakes recommended intakes for pregnancy. Requirements differ by country — folate is 600 mcg in US guidance against 570 mcg in India's — so percentages are only meaningful against the authority named here. They are for 100 g of this food and are a guide, not a meal plan; your doctor may advise different amounts for you.
Explore further
Pine seed is a notable source of folate and iron — see what each does in pregnancy.
More nuts and oil seeds: Almond, Arecanut, dried, brown, Arecanut, dried, red color, Arecanut, fresh, Cashew nut, Coconut, kernal, dry.
Pine seed in Indian languages
| English | Pine nut |
| Gujarati | Chilgoza |
| Hindi | Chilgoza |
| Kashmiri | Chilgoza |
| Khasi | Symbai soh kseh |
| Marathi | Jhurane biya |
| Punjabi | Rhi |
Regional names as recorded by ICMR-NIN in the Indian Food Composition Tables.
Nutrition per 100 g
| Energy | 594 kcal |
| Protein | 12.6 g |
| Fat | 48.8 g |
| Carbohydrate | 26.8 g |
| Fibre | 3.8 g |
| Iron | 4.5 mg |
| Calcium | 17 mg |
| Folate | 32 mcg |
Why it can help during pregnancy
- Iron: Iron supports the extra blood your body makes during pregnancy.
Consensus public-health guidance (WHO / ICMR-NIN). A balanced, varied diet matters more than any single food.
Nutrition source: ICMR-NIN — Indian Food Composition Tables (IFCT). Values are typical per 100 g and vary by variety and preparation.
Educational information, not medical or dietary advice. Most everyday foods are fine in normal amounts — ask your doctor or dietitian about anything specific to your pregnancy.