Pecans (Dry Roasted, with Salt) – Nutritional Information
Pecans, particularly when dry-roasted and lightly salted, offer a satisfying and nutrient-dense snack. They provide a rich source of healthy fats, including monounsaturated and polyunsaturated fats, which support cardiovascular health. A generous serving of these delicious nuts also brings a variety of essential vitamins and minerals, making them a valuable addition to your diet.
Here’s a detailed look at the nutritional profile of dry-roasted salted pecans:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 710 kcal |
| Protein | 9.5 g |
| Total Fat | 74.27 g |
| Saturated Fat | 6.28 g |
| Carbohydrates | 13.55 g |
| Fiber | 9.4 g |
| Sugars | 4.06 g |
| Calcium | 72 mg |
| Iron | 2.8 mg |
| Magnesium | 132 mg |
| Phosphorus | 293 mg |
| Potassium | 424 mg |
| Sodium | 383 mg |
| Zinc | 5.07 mg |
| Copper | 1.167 mcg |
| Manganese | 3.933 mg |
| Selenium | 4 mcg |
| Vitamin C | 0.7 mg |
| Thiamine (Vitamin B1) | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.107 mg |
| Niacin (Vitamin B3) | 1.167 mg |
| Vitamin B6 | 0.187 mg |
| Folate (Vitamin B9) | 16 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 7 mcg |
| Vitamin E | 1.3 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Pecans are tree nuts and are not suitable for individuals with tree nut allergies. The roasting process and added salt may also contribute to additional allergens in sensitive individuals. If you have any concerns about allergens, it’s important to consult ingredient labels or manufacturers for more detailed information.
Dietary Preferences:
Pecans are naturally gluten-free and suitable for a variety of dietary preferences, including:
- Keto: With their high fat and low carbohydrate content, dry-roasted salted pecans are ideal for those following a keto diet.
- Paleo: These nuts fit well within a paleo diet as they are a whole food, minimally processed snack.
- Vegetarian/Vegan: Pecans are plant-based and can be enjoyed by both vegetarians and vegans.
- Low-carb: Their low carbohydrate content makes them a good choice for anyone following a low-carb eating plan.
Note: For individuals following a low-sodium diet, it’s important to be aware of the sodium content in salted pecans.
Health Benefits:
Pecans offer a wide range of health benefits, including:
- Heart Health: High in unsaturated fats, particularly monounsaturated fats, pecans support heart health by helping to reduce levels of LDL (bad) cholesterol.
- Rich in Antioxidants: Pecans are an excellent source of antioxidants, including vitamin E and manganese, which help fight oxidative stress and protect the body from damage caused by free radicals.
- Bone Health: The magnesium, phosphorus, and calcium found in pecans contribute to strong bones and overall skeletal health.
- Digestive Health: With a good amount of fiber (9.4 g per 100g), pecans help maintain healthy digestion by supporting regular bowel movements and preventing constipation.
- Weight Management: Though they are calorie-dense, the combination of healthy fats, protein, and fiber can help promote satiety, making them a beneficial snack for weight management when eaten in moderation.
Conclusion:
Dry-roasted salted pecans are more than just a crunchy snack; they are a nutritional powerhouse, offering healthy fats, fiber, essential vitamins, and minerals that support a wide range of bodily functions. Whether you’re snacking on them directly or incorporating them into salads, baked goods, or savory dishes, pecans bring both flavor and nourishment to your meals. Enjoy their versatility while reaping the health benefits they provide!
