You Now You Can Snack with Confidence: Pecans are Not Fattening

Written by D'Anne Hotchkiss

March 12, 2024

shelled pecans in a white china bowl

Now You Can Snack with Confidence: Pecans are Not Fattening

When you grab a snack, you want to be confident that what you’re putting in your body is good for you. We snack as much on the go as we do sitting around the house. So whether you’re grabbing a snack for convenience, or simply for taste, you want to be sure you’re eating something that’s good for you. When it comes to pecans, you can snack with confidence. Pecans are not fattening, plus they are highly nutritious.


Pecans are not Fattening

While pecans contain a relatively high amount of different fats, they are not fattening when eaten in moderation. A single serving is an ounce, or 15 to 19 halves. Now, about those fats: one ounce of pecans has 20.4 grams of total fat. That includes 11.5 grams of monounsaturated fat, that’s the good fat that lowers your cholesterol and reduces your risk of heart disease. A serving of pecans also includes six grams of polyunsaturated fat (Omega-3, an essential fat for brain function and cell growth) 1.8 grams of saturated fat, and no trans fats, those unhealthy fats that raise bad cholesterol and lower good cholesterol.


Do Pecans Contain Sugar?

Yes, like almost all foods, pecans contain some natural sugar. It’s important to remember that the body processes natural sugars much differently than it does added sugars.

As foods go, pecans are very low in sugar, with only about 1 gram of sugar per serving. That’s the same amount of sugar you’d consume in a serving of very lean meat. By contrast, a banana contains 15 grams of sugar, about the same as a glazed doughnut, while a serving of corn contains more than 4 grams.

Here is a handy guide to the amount of sugar found in common foods.


What about Carbohydrates?

For those who are concerned about the glycemic index of pecans, a serving of pecans has about 4 grams of carbohydrates, and is considered to have the same low glycemic index as other tree nuts. To better understand the relationship between carbs and glycemic index, check out this article.


Pecans are Good for Weight Loss

A one-ounce serving, about 15 halves, gives you magnesium for your heart and bones, potassium for your heart, and zinc for your immune system, plus vitamins A, E, and B1 (also called thiamin).

You also get a fistful of antioxidants to ward off cancer, heart disease and Alzheimer’s. Along with 2.7 grams of dietary fiber and 2.6 grams of protein, you get Omega-3s, those essential fatty acids that fight inflammation, sterols that lower cholesterol, and folic acid for your muscles and your mind. What you don’t get is any cholesterol or sodium. All for fewer than 200 calories.

In fact, several studies have shown that the more nuts participants ate, the lower their body fat. Not only did they lose weight, they kept it off longer than people following a traditional lower-fat diet. Pecans are part of a well-balanced regular diet, along with fish, poultry, grains, fruits, and vegetables. 

So, when you’re ready for a convenient snack, whether you’re on the go or relaxing at home, reach for some savory roasted pecans.

What to Look for in Pecan Snacks

The first thing to do when choosing your pecan snacks is to look at the label. Clean label pecans—those made with simple, recognizable ingredients and nothing else, are your best choice. Choosing the right kind of pecan snack can benefit your health in so many ways. Compared to processed snacks, they’re lower in calories and sugar, and higher in natural fiber, minerals, and vitamins.

Finally, whether you need a snack on the go, to replenish after a workout, or you’re eating smaller meals more frequently as part of a change in your diet, pecans are a nutritious and tasty choice.

Thank you for reading this issue of The Scoop. For additional information delivered right to your inbox, sign up for our newsletter, In a Nutshell, below this post. Each issue includes company news, special promotions, occasional coupons, and always the latest adventures of Aunt Patricia. You can also follow us on Instagram and Facebook.





Subscribe to our Newsletter

* indicates required

You May Also Like…

Free Shipping on orders $75+