1 serving (28 grams) contains 196 calories, 2.6 grams of protein, 20.4 grams of fat, and 3.9 grams of carbohydrates.
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Nutrition Information
Calories |
784 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.6 g | 104% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 15.6 g | 5% | |
| Dietary Fiber | 10.8 g | 38% | |
| Sugars | 4.4 g | ||
| protein | 10.4 g | 20% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 464 mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pecan nut
Pecans are nutrient-dense nuts native to North America, particularly cultivated in the southern United States and Mexico. They are a staple in Southern U.S. cuisine and are widely used in desserts like pecan pie, salads, and as snacks. With a rich, buttery flavor, pecans are an excellent source of healthy unsaturated fats, primarily monounsaturated fat, fiber, protein, and essential vitamins and minerals. A one-ounce serving (28 grams) of pecans contains approximately 200 calories, 20 grams of fat, 3 grams of protein, and 2.7 grams of dietary fiber. They are high in manganese, copper, thiamine (vitamin B1), and magnesium, supporting various bodily functions and maintaining overall health.
Health Benefits
- Supports heart health due to monounsaturated fats, which can lower bad cholesterol (LDL) levels.
- Rich in antioxidants such as vitamin E, which may help reduce oxidative stress in the body.
- Provides manganese and copper, minerals essential for bone health and metabolic functions.
Dietary Considerations
Selection and Storage
Store pecans in an airtight container in a cool, dry place for up to six months, or refrigerate for prolonged freshness. Freezing can extend shelf life up to a year.
Common Questions About Pecan nut Nutrition
Are pecan nuts high in protein?
Pecan nuts are relatively low in protein compared to other nuts, containing about 2.6 grams of protein per one-ounce (28 grams) serving. They are higher in healthy fats, making them an energy-dense food rather than a primary protein source.
Can I eat pecan nuts on a keto diet?
Yes, pecan nuts are suitable for a keto diet because they are low in carbohydrates, with just 4 grams of carbs and 3 grams of dietary fiber per ounce, resulting in a net carb count of only 1 gram. Their high fat content also aligns well with the macronutrient goals of a keto diet.
What are the health benefits and concerns of eating pecan nuts?
Pecan nuts are rich in healthy monounsaturated fats, antioxidants like vitamin E, and minerals such as magnesium and zinc, which promote heart health and support immune function. However, due to their high calorie density (about 196 calories per ounce), overconsumption could lead to weight gain if not portioned properly.
How many pecan nuts should I eat per serving?
A recommended serving size of pecan nuts is about one ounce, or roughly 19 halves. This portion provides 196 calories, 20 grams of fat, and 3 grams of dietary fiber, making it a good snack-sized amount without excessive caloric intake.
How do pecan nuts compare to walnuts in terms of nutrition?
Pecan nuts and walnuts are both nutritious but differ significantly in their nutrient profiles. Pecans have fewer carbs (1g net per ounce) and slightly more healthy monounsaturated fats, making them keto-friendly. Walnuts have more omega-3 fatty acids (2.5g per ounce), making them beneficial for brain health. For specific nutrients, choosing depends on dietary goals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
