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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
Daily target (70kg)
~77g
100g portion
14g
Servings/day to hit target
6×
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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