Home/Seeds/Salted Pili Nuts
Back to Home
Salted Pili Nuts
Seeds
Nutri-ScoreB

Salted Pili Nuts

Canarium ovatum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Salted Pili Nuts provides 600 kcal, 14g of protein, 18g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.

Salted pili nuts are nutrient-dense seeds known for their rich flavor and high fat content, primarily composed of healthy unsaturated fats. They are a popular snack in Southeast Asia, providing a good source of protein and essential minerals.

Also known as:
Pili NutsPili Seed
Scientific NameCanarium ovatum
Region of OriginPhilippines
Popular Comparisons:
Salted Pili NutsSalted Pili NutsVSSweet Acorn NutSweet Acorn NutSalted Pili NutsSalted Pili NutsVSAcorn NutsAcorn NutsSalted Pili NutsSalted Pili NutsVSCreamy Unsalted Almond ButterCreamy Unsalted Almond ButterSalted Pili NutsSalted Pili NutsVSCrunchy Unsalted Almond ButterCrunchy Unsalted Almond ButterSalted Pili NutsSalted Pili NutsVSBlanched Sliced AlmondsBlanched Sliced AlmondsSalted Pili NutsSalted Pili NutsVSAlmondsAlmondsSalted Pili NutsSalted Pili NutsVSCanary SeedCanary SeedSalted Pili NutsSalted Pili NutsVSAndean Coigue SeedAndean Coigue SeedSalted Pili NutsSalted Pili NutsVSAnise SeedAnise SeedSalted Pili NutsSalted Pili NutsVSAnise SeedsAnise Seeds

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories600 kcal
Water
2%
Fiber3g
Total88.0g
Protein
14g(16%)
Fats
56g(64%)
Carbohydrates
18g(20%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E0.6 mg (4%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium250 mg (60%)
Minerals with less than 2% DVNone registered

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 essential for muscle function, energy production, and maintaining normal nerve function.
✓Contains antioxidants such as vitamin E, which can help protect cells from oxidative stress and support skin health.
✓A good source of plant-based protein, making them an excellent snack for vegetarians and vegans.

Possible Risks & Side Effects

!High in calories; excessive consumption can lead to weight gain if not balanced with physical activity.
!May cause allergic reactions in individuals sensitive to tree nuts.

How to Prepare & Consume

Best enjoyed roasted and salted as a snack, or can be added to salads and baked goods for added crunch and flavor.

Smart Selection & Storage

How to Select

Choose pili nuts that are plump and have a uniform color. Avoid those that appear shriveled or have an off smell.

How to Store

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

Myths vs Realities

MythPili nuts are fattening and should be avoided.
RealityWhile pili nuts are high in calories, they contain healthy fats that can support weight management when consumed in moderation.
MythSalted pili nuts are unhealthy due to added salt.
RealityModerate salt intake is generally safe; however, individuals with hypertension should monitor their sodium consumption.
MythAll nuts are the same in terms of nutrition.
RealityDifferent nuts have varying nutritional profiles; pili nuts are particularly high in magnesium and healthy fats.

Healthy Recipes

Pili Nut and Quinoa Salad

A refreshing salad featuring protein-packed quinoa, vibrant vegetables, and crunchy salted pili nuts for added texture and flavor.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup salted pili nuts
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and red onion.
  2. 2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
  3. 3. Toss gently to combine and top with salted pili nuts before serving.

Pili Nut Energy Bites

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

Ingredients
  • 1 cup rolled oats
  • 1/2 cup salted pili nuts, chopped
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine all ingredients until well mixed.
  2. 2. Roll the mixture into small balls and place them on a parchment-lined tray.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Pili Nut-Crusted Chicken

A deliciously crunchy chicken dish, coated with a mixture of crushed salted pili nuts and herbs, perfect for a healthy dinner.

Ingredients
  • 2 chicken breasts
  • 1/2 cup salted pili nuts, crushed
  • 1/4 cup whole wheat breadcrumbs
  • 1 egg, beaten
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Season the chicken breasts with garlic powder, salt, and pepper.
  3. 3. Dip each breast in the beaten egg, then coat with the crushed pili nuts and breadcrumbs mixture.
  4. 4. Place on a baking sheet and bake for 25-30 minutes until cooked through.

Pili Nut and Banana Smoothie

A creamy and nutritious smoothie that combines the rich flavor of salted pili nuts with bananas and almond milk for a perfect breakfast.

Ingredients
  • 1 banana
  • 1/4 cup salted pili nuts
  • 1 cup almond milk
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a blender, combine the banana, salted pili nuts, almond milk, honey, and cinnamon.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Pili Nut and Veggie Stir-Fry

A quick and healthy stir-fry loaded with colorful vegetables and topped with crunchy salted pili nuts for a satisfying meal.

Ingredients
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 1/2 cup salted pili nuts
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
  • 1 clove garlic, minced
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat.
  2. 2. Add ginger and garlic, sauté for 1 minute, then add mixed vegetables.
  3. 3. Stir-fry for 5-7 minutes until tender, then add soy sauce and salted pili nuts, tossing to combine.

Pili Nut Granola

This homemade granola is a crunchy and nutritious breakfast option, featuring salted pili nuts for a delightful twist.

Ingredients
  • 2 cups rolled oats
  • 1/2 cup salted pili nuts, chopped
  • 1/4 cup honey
  • 1/4 cup coconut oil
  • 1/2 teaspoon vanilla extract
  • 1/2 cup dried fruit
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, mix oats, chopped pili nuts, honey, melted coconut oil, and vanilla extract.
  3. 3. Spread the mixture on a baking sheet and bake for 20-25 minutes, stirring halfway through, until golden brown.
  4. 4. Let cool and mix in dried fruit before storing.

Pili Nut Hummus

A unique twist on traditional hummus, this version incorporates salted pili nuts for a creamy, nutty flavor that pairs perfectly with veggies or pita.

Ingredients
  • 1 can chickpeas, drained
  • 1/4 cup salted pili nuts
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 clove garlic
  • Juice of 1 lemon
  • Salt to taste
Instructions
  1. 1. In a food processor, combine chickpeas, salted pili nuts, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water if necessary to reach desired consistency.
  3. 3. Serve with fresh vegetables or pita chips.

Pili Nut Chocolate Bark

A simple yet indulgent treat, this chocolate bark is made with dark chocolate and topped with salted pili nuts for a satisfying crunch.

Ingredients
  • 1 cup dark chocolate chips
  • 1/2 cup salted pili nuts
  • 1/4 cup dried cranberries (optional)
Instructions
  1. 1. Melt dark chocolate chips in a microwave-safe bowl, stirring until smooth.
  2. 2. Spread the melted chocolate onto a parchment-lined baking sheet.
  3. 3. Sprinkle salted pili nuts and dried cranberries on top, pressing them lightly into the chocolate.
  4. 4. Refrigerate until set, then break into pieces.

Pili Nut Stuffed Bell Peppers

Colorful bell peppers filled with a savory mixture of quinoa, vegetables, and salted pili nuts, baked to perfection for a wholesome meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1/2 cup salted pili nuts, chopped
  • 1 cup black beans, drained
  • 1 teaspoon 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 each bell pepper half with the mixture and place in a baking dish.
  4. 4. Cover with foil and bake for 30-35 minutes until peppers are tender.

Pili Nut and Apple Salad

A crunchy and refreshing salad combining crisp apples, leafy greens, and salted pili nuts, drizzled with a light vinaigrette.

Ingredients
  • 2 cups mixed salad greens
  • 1 apple, thinly sliced
  • 1/2 cup salted pili nuts
  • 2 tablespoons balsamic vinaigrette
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine salad greens, apple slices, and salted pili nuts.
  2. 2. Drizzle with balsamic vinaigrette and season with salt and pepper.
  3. 3. Toss gently and serve immediately.

Frequently Asked Questions (FAQ)

What are pili nuts?

Pili nuts are the edible seeds of the Canarium ovatum tree, native to Southeast Asia, particularly the Philippines.

Are salted pili nuts healthy?

Yes, salted pili nuts are healthy when consumed in moderation, providing healthy fats, protein, and essential minerals.

How should I store salted pili nuts?

Store salted pili nuts in an airtight container in a cool, dry place to maintain freshness.

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

If you have a tree nut allergy, it is advisable to avoid pili nuts as they may trigger allergic reactions.

What is the glycemic index of pili nuts?

Pili nuts have a low glycemic index of 15, making them a suitable snack for those managing blood sugar levels.

How many calories are in salted pili nuts?

There are approximately 600 calories in 100 grams of salted pili nuts.

Can I use pili nuts in cooking?

Yes, pili nuts can be used in various recipes, including salads, granola, and baked goods.

Are there any health benefits to eating pili nuts?

Yes, they provide healthy fats, protein, magnesium, and antioxidants, contributing to overall health.

Related Superfoods
Abalone Fresh Abalone Sweet Acorn Nut
Comparisons
Salted Pili Nuts vs Sweet Acorn Nut Salted Pili Nuts vs Acorn Nuts Salted Pili Nuts vs Creamy Unsalted Almond Butter
Nutrients
Protein in Salted Pili Nuts Calories in Salted Pili Nuts Vitamin-c in Salted Pili Nuts Magnesium in Salted Pili Nuts
Featured Guides
Health Benefits of Salted Pili Nuts Healthy Recipes with Salted Pili Nuts
Rankings
Seeds high in magnesium Seeds high in protein Seeds low in carbohidratos Seeds low in índice glucémico