Calories in Pecans
Pecans are a type of tree nut known for their rich, buttery flavor and distinctive wrinkled shell. They are an excellent source of healthy fats, particularly monounsaturated fats, and provide a good amount of fiber, protein, and essential minerals. Pecans are a calorie-dense food, offering significant energy in a small serving.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (20 halves) (28g) | 1 oz (20 halves) (28g) | 196 | 2.6g | 3.9g | 20.4g |
| 100 g | 100 g | 691 | 9.2g | 13.9g | 72g |
| 1 oz (28g) | 1 oz (28g) | 196 | 2.6g | 3.9g | 20.4g |
| 1 cup chopped (109g) | 1 cup chopped (109g) | 753 | 10g | 15.1g | 78.5g |
Health Benefits
Heart Health: Rich in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
Antioxidant Power: Contain various antioxidants, including vitamin E and ellagic acid, which protect cells from damage.
Digestive Health: High fiber content promotes healthy digestion and can help prevent constipation.
Nutrition Tips
- Add chopped pecans to oatmeal or yogurt for added crunch and healthy fats.
- Use pecans as a nutritious snack on their own or mixed with dried fruit.
- Incorporate pecans into salads for a boost of flavor and texture.
- Substitute pecans for croutons in soups or salads for a healthier alternative.
- Grind pecans into a flour to use in baking for a gluten-free option.
GAYA Tracking Tip
For accurate tracking of pecans, especially when mixed with other foods, try to separate them slightly on your plate before taking a photo. GAYA can then better estimate the quantity of the nuts versus other ingredients.
Frequently Asked Questions
Are pecans high in calories?+
Yes, pecans are calorie-dense due to their high fat content, primarily healthy monounsaturated fats. A standard 1-ounce (28g) serving contains around 207 calories, making them a good source of energy.
Are pecans good for weight loss?+
While high in calories, pecans can be part of a weight-loss diet in moderation. Their healthy fats, protein, and fiber contribute to satiety, helping you feel full longer and potentially reducing overall calorie intake from other foods.
What makes pecans a healthy nut?+
Pecans are considered healthy due to their rich profile of monounsaturated fats, antioxidants like vitamin E, and essential minerals such as zinc and magnesium. These nutrients support heart health, provide antioxidant protection, and contribute to overall well-being.
Related Foods
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