Pecan nutrition and health benefits for Keto diet



Pecan nutrition and health benefits for Keto diet

Recently during one of my visits to Himachal Pradesh, I received a special gift of a bagful of freshly picked Pecans. In fact since I had left Himachal Pradesh in 1990, I had never got an opportunity to relish freshly picked pecans or pecan nuts right from the tree. Thus after so many years, the bag full of goodness and health made me think about sharing a blog about the same with my readers. So here I am with a well researched post about Pecan nutrition and health benefits for Keto diet. But before that just take a look at the fresh pecans.

Pecan nutrition and health benefits
Pecan nutrition and health benefits especially during winters

Pecans are a healthy nut just like walnuts. Although pecans are loved for their nutty taste by everyone but I have seen Keto followers typically associating themselves with it. They love to make these a part of their desserts as well as salads. Not only in the desserts but there are many other ways to enjoy these nuts in many savory dishes too. Keto diet lovers add these to their daily meals because pecans are low on carbohydrates. With several health benefits to offer, pecans are my new favorite snack especially during winters.

According to nutrition information provided by the USDA for one serving of 28g of pecan halves which are about 19 halves the nutrition facts are as follows.

  • Total Calories: 196
  • Fat: 20g
  • Carbohydrates: 4g
  • Fiber: 2.7g
  • Sugars: 1.1g
  • Protein: 2.6g
  • Sodium: 0mg

If you notice the Carbs content, Pecans are naturally low in carbohydrates. One ounce serving of pecan halves has just 4 grams of carbohydrates. Being high on Fats Pecans are a favorite of low-carb, high-fat diet followers.

Pecans have 20 grams per serving of 28 gm. The fat in pecans comes from heart-healthy monounsaturated and polyunsaturated fatty acids. There is only 1.7 gm of saturated fat per serving of pecans.

A keto diet follower looks for a good amount of protein and one 28 gm serving of pecans provide them with 2.6 grams of protein.

Keeping in view that pecans have several fat-soluble vitamins, like vitamin E and vitamin A, pecans become the most beneficial snack for all those who are following ketogenic diet. They also have some B-vitamins, potassium, phosphorus, magnesium, calcium, and zinc.

Yes, pecans are great in taste and healthy too but if you have any allergies from nuts, then you must not dare to eat pecan nuts. Here is how my fresh pecan nuts looked like when fresh from the tree.

Pecan nutrition and health benefits for Keto diet