1 serving (28 grams) contains 196 calories, 3.0 grams of protein, 20.0 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
784 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80 g | 102% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 16 g | 5% | |
| Dietary Fiber | 12 g | 42% | |
| Sugars | 4 g | ||
| protein | 12 g | 24% | |
| 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 Raw pecans
Raw pecans are the edible seeds of the pecan tree, a species native to North America. Historically cultivated by Indigenous peoples, pecans are now a staple ingredient in Southern cuisine and are used in desserts like pecan pie, as well as in salads and snacks. Nutritionally, pecans are rich in heart-healthy monounsaturated fats and provide an excellent source of dietary fiber, vitamins, and minerals such as vitamin E, magnesium, and zinc. A 1-ounce serving (about 19 halves) contains approximately 196 calories, 20 grams of fat, 3 grams of protein, and 2.7 grams of fiber, making them an energy-dense food ideal for sustained energy. They are naturally cholesterol-free and low in carbohydrates, which can complement many dietary preferences. Pecans also contain antioxidants, notably polyphenols, which support cellular health by combating oxidative stress.
Health Benefits
- Supports heart health due to monounsaturated fats, which help reduce bad cholesterol (LDL).
- Rich in magnesium, which supports bone health and energy metabolism.
- High in antioxidants like vitamin E and polyphenols, which protect cells from damage caused by oxidative stress.
Dietary Considerations
Selection and Storage
Store pecans in an airtight container in a cool, dry place for up to 6 months. Refrigeration or freezing can extend freshness and prevent rancidity.
Common Questions About Raw pecans Nutrition
Are raw pecans high in protein?
Raw pecans contain about 2.6 grams of protein per 1-ounce serving (28 grams). While they are not a primary protein source compared to meat or legumes, they do contribute to your daily protein intake alongside healthy fats and essential nutrients.
Can I eat raw pecans on a keto diet?
Yes, raw pecans are an excellent choice for a keto diet as they are low in carbohydrates, with only about 1 net carb per 1-ounce serving. Their high fat content (20 grams per serving) makes them ideal for maintaining ketosis while providing energy and essential minerals like magnesium.
What are the health benefits of eating raw pecans?
Raw pecans are rich in heart-healthy monounsaturated fats, antioxidants, and fiber, which support cardiovascular health and digestive health. They are also a good source of vitamins and minerals, including vitamin E, magnesium, and zinc, which can boost immunity and reduce inflammation.
How many raw pecans should I eat in a day?
A healthy serving of raw pecans is about 1 ounce, or roughly 15-20 pecan halves. This portion provides around 200 calories, making it a satisfying snack or addition to meals without overloading on calories.
How do raw pecans compare to roasted pecans?
Raw pecans are minimally processed, retaining their full nutrient profile, including antioxidants and healthy fats. Roasting pecans may enhance their flavor but can lead to some nutrient loss, especially if roasted at high temperatures or with added oils and salt, making raw pecans a healthier option for pure nutrition.
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.
