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Pine nuts for Kids & Teens
14g protein per 100g · Incomplete
Fits in moderation
Growing bodies need consistent protein from familiar, palatable sources. Aim for 1.0–1.2g per kg from dairy, eggs, lean meat, fish, and legumes.
The numbers
Per 100g
14g
673 kcal
Daily target (70kg)
~77g
protein per day
Per 100g portion
14g
Servings/day to hit target
6×
~4038 kcal from this food
Why it works for kids & teens
For kids and growing teens, look for mild flavors, complete protein, low mercury, kid-friendly textures. Pine nuts isn't a top pick — soft and resinous — pesto essential.
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