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Pili Nuts
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Pili Nuts

Canarium ovatum

Clinical Encyclopedia

Pili nuts are nutrient-dense seeds from the Canarium ovatum tree, known for their rich flavor and high fat content, primarily healthy fats. They are a great source of energy and provide essential nutrients.

Scientific NameCanarium ovatum
Region of OriginPhilippines
Popular Comparisons:
Pili Nuts VS Sweet Acorn NutPili Nuts VS Acorn NutsPili Nuts VS Creamy Unsalted Almond ButterPili Nuts VS Almond Butter Crunchy UnsaltedPili Nuts VS Blanched Sliced AlmondsPili Nuts VS Almonds

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories718 kcal
Water
2%
Fiber3g
Total99.0g
Protein
14g(14%)
Fats
72g(73%)
Carbohydrates
13g(13%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in healthy fats, particularly monounsaturated fats, which can help reduce bad cholesterol levels and support heart health.
✓High in magnesium, which is crucial for muscle function, energy production, and maintaining normal nerve function.
✓Contains antioxidants such as vitamin E that help protect cells from oxidative stress and may reduce the risk of chronic diseases.
✓Provides a good source of protein and fiber, aiding in satiety and digestive health.

Possible Risks & Side Effects

!Excessive consumption may lead to weight gain due to high caloric content.
!Individuals with nut allergies should exercise caution, as pili nuts may trigger allergic reactions.

How to Prepare & Consume

Pili nuts can be eaten raw, roasted, or used in various dishes. They can also be blended into smoothies or used as a topping for salads and desserts.

Smart Selection & Storage

How to Select

Choose pili nuts that are whole, unbroken, and have a fresh, nutty aroma. Avoid any that appear discolored or have an off smell.

How to Store

Store in an airtight container in a cool, dry place or refrigerate to maintain freshness and prevent rancidity.

Myths vs Realities

MythPili nuts are high in cholesterol.+
RealityPili nuts contain healthy fats that can actually help lower bad cholesterol levels.
MythAll nuts are the same in terms of nutrition.+
RealityDifferent nuts have varying nutritional profiles; pili nuts are particularly high in healthy fats and magnesium.
MythEating nuts will make you gain weight.+
RealityWhile nuts are calorie-dense, they can be part of a healthy diet and may aid in weight management when consumed in moderation.

Healthy Recipes

Pili Nut Energy Bites

These no-bake energy bites are packed with protein and healthy fats, making them the perfect snack for a quick energy boost.

Ingredients
  • 1 cup pili nuts
  • 1/2 cup dates, pitted
  • 1/4 cup almond butter
  • 1/4 cup shredded coconut
  • 1 tsp vanilla extract
Instructions
  1. 1. In a food processor, blend the pili nuts until finely chopped.
  2. 2. Add the dates, almond butter, shredded coconut, and vanilla extract; pulse until combined.
  3. 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before serving.

Pili Nut and Quinoa Salad

This vibrant salad combines the crunch of pili nuts with protein-rich quinoa and fresh vegetables for a nutritious meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup pili nuts, toasted
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, pili nuts, cherry tomatoes, and cucumber.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Pili Nut Crusted Salmon

This flavorful salmon dish features a crunchy pili nut crust, providing a delightful texture and healthy fats.

Ingredients
  • 4 salmon fillets
  • 1 cup pili nuts, finely chopped
  • 2 tbsp Dijon mustard
  • 1 tbsp honey
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a small bowl, mix the Dijon mustard and honey; spread this mixture over the salmon fillets.
  3. 3. Press the chopped pili nuts onto the mustard-coated salmon, season with salt and pepper, and bake for 15-20 minutes until cooked through.

Pili Nut Granola

This homemade granola is a nutritious breakfast option, featuring pili nuts for added crunch and flavor.

Ingredients
  • 2 cups rolled oats
  • 1 cup pili nuts, chopped
  • 1/2 cup honey
  • 1/4 cup coconut oil, melted
  • 1 tsp cinnamon
  • 1/2 cup dried fruit
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a large bowl, mix rolled oats, pili nuts, honey, melted coconut oil, and cinnamon until well combined.
  3. 3. Spread the mixture on a baking sheet and bake for 20-25 minutes, stirring occasionally; add dried fruit once cooled.

Pili Nut Smoothie Bowl

This creamy smoothie bowl is packed with nutrients and topped with crunchy pili nuts for a satisfying breakfast.

Ingredients
  • 1 banana, frozen
  • 1/2 cup spinach
  • 1/2 cup almond milk
  • 1/4 cup pili nuts
  • 1 tbsp chia seeds
  • Fresh berries for topping
Instructions
  1. 1. In a blender, combine the frozen banana, spinach, almond milk, and pili nuts; blend until smooth.
  2. 2. Pour the smoothie into a bowl and top with chia seeds and fresh berries.
  3. 3. Serve immediately for a refreshing breakfast.

Pili Nut Hummus

This unique twist on traditional hummus uses pili nuts for a creamy texture and nutty flavor, perfect for dipping vegetables.

Ingredients
  • 1 cup cooked chickpeas
  • 1/2 cup pili nuts
  • 2 tbsp tahini
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Salt to taste
Instructions
  1. 1. In a food processor, combine chickpeas, pili nuts, tahini, olive oil, lemon juice, and salt.
  2. 2. Blend until smooth, adding water if needed to reach desired consistency.
  3. 3. Serve with fresh vegetables or whole-grain pita chips.

Pili Nut Chocolate Bark

This healthy chocolate bark is a delightful treat, combining dark chocolate with crunchy pili nuts for a satisfying snack.

Ingredients
  • 1 cup dark chocolate chips
  • 1/2 cup pili nuts, chopped
  • 1/4 cup dried cranberries
Instructions
  1. 1. Melt the dark chocolate chips in a microwave or double boiler until smooth.
  2. 2. Stir in the chopped pili nuts and dried cranberries.
  3. 3. Spread the mixture onto a parchment-lined baking sheet and refrigerate until set; break into pieces to serve.

Pili Nut Pesto Pasta

This vibrant pasta dish features a creamy pesto made from pili nuts, fresh basil, and garlic, perfect for a healthy dinner.

Ingredients
  • 2 cups cooked whole wheat pasta
  • 1 cup fresh basil leaves
  • 1/2 cup pili nuts
  • 2 cloves garlic
  • 1/4 cup olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, blend basil, pili nuts, garlic, and olive oil until smooth.
  2. 2. Toss the cooked pasta with the pesto, adding salt and pepper to taste.
  3. 3. Serve warm, garnished with extra pili nuts if desired.

Pili Nut Banana Bread

This moist banana bread is made healthier with the addition of pili nuts, providing a delicious nutty flavor and texture.

Ingredients
  • 3 ripe bananas, mashed
  • 1/2 cup pili nuts, chopped
  • 1/4 cup honey
  • 1/4 cup coconut oil, melted
  • 1 tsp baking soda
  • 1 1/2 cups whole wheat flour
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
  2. 2. In a bowl, mix mashed bananas, honey, and melted coconut oil.
  3. 3. Stir in baking soda and flour until just combined; fold in chopped pili nuts and pour into the prepared pan.
  4. 4. Bake for 50-60 minutes or until a toothpick comes out clean.

Pili Nut Stuffed Bell Peppers

These colorful bell peppers are stuffed with a hearty mixture of quinoa, vegetables, and pili nuts, making for a nutritious meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1/2 cup pili nuts, chopped
  • 1 cup black beans, rinsed
  • 1 tsp cumin
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked quinoa, chopped pili nuts, black beans, cumin, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and place them in a baking dish; cover with foil and bake for 30 minutes.

Frequently Asked Questions (FAQ)

What are pili nuts?

Pili nuts are the edible seeds of the Canarium ovatum tree, native to the Philippines, known for their rich flavor and high fat content.

Are pili nuts healthy?

Yes, pili nuts are healthy as they are rich in healthy fats, protein, fiber, vitamins, and minerals.

How should I store pili nuts?

Store pili nuts in an airtight container in a cool, dry place or refrigerate them to extend their shelf life.

Can I eat pili nuts if I have a nut allergy?

If you have a nut allergy, consult with a healthcare professional before consuming pili nuts, as they may cause allergic reactions.

What is the best way to consume pili nuts?

Pili nuts can be consumed raw, roasted, or added to dishes like salads, smoothies, and desserts.

Do pili nuts contain gluten?

No, pili nuts are naturally gluten-free, making them a great snack for those with gluten intolerance.

How many calories are in pili nuts?

Pili nuts contain approximately 718 calories per 100 grams.

Can pili nuts help with weight loss?

In moderation, pili nuts can aid in weight loss due to their high fiber content, which promotes satiety.

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Comparisons
Pili Nuts vs Sweet Acorn Nut Pili Nuts vs Acorn Nuts Pili Nuts vs Creamy Unsalted Almond Butter
Nutrients
Protein in Pili Nuts Calories in Pili Nuts Vitamin-c in Pili Nuts Magnesium in Pili Nuts
Featured Guides
Health Benefits of Pili Nuts Healthy Recipes with Pili Nuts