They are the same pine nut available without the shell. The kernel is about 60-70 % of the seed. They are great for the heart as they help reduce cholesterol and ; protect the arteries from damage, thus preventing heart attacks. They have high antioxidants & are power packed with iron. The seeds are small and elongated, measuring 1 to 2 inches in lenght. Chilgoza is small and pleasantly delicious nut loaded with a dense nutrient profile such as monounsaturated fatty acids, proteins and antioxidants. The wealth of nutrients in chilgoza also includes essential vitamins B1, B2, C and minerals potassium, magnesium, phosphorus and a moderate amount of iron, calcium, zinc and manganese. The host of healthy plant compounds present in chilgoza play a crucial role in lowering cholesterol, scavenges free radicals, lowering risk of heart disease and promoting weight loss.