Pecans, Roasted with Salt – Nutritional Information
Pecans, roasted with a light sprinkling of salt, are a rich and flavorful snack, offering a satisfying crunch along with a wealth of nutrients. These delightful nuts are not only a great source of energy but also pack a variety of essential vitamins and minerals that support overall health.
Nutritional Overview:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 715 kcal |
| Protein | 9.2 g |
| Total Fat | 75.23 g |
| Saturated Fat | 7.24 g |
| Carbohydrates | 13.01 g |
| Fiber | 9.5 g |
| Sugar | 3.97 g |
| Calcium | 67 mg |
| Iron | 2.47 mg |
| Magnesium | 121 mg |
| Phosphorus | 263 mg |
| Potassium | 392 mg |
| Sodium | 1 mg |
| Zinc | 4.47 mg |
| Copper | 1.2 mcg |
| Manganese | 3.7 mg |
| Selenium | 6 mcg |
| Vitamin C | 0.7 mg |
| Thiamin (B1) | 0.473 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 1.2 mg |
| Vitamin B6 | 0.187 mg |
| Folate | 15 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 5 mcg |
| Vitamin E | 2.53 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Pecans are tree nuts, and like other nuts, they can trigger allergic reactions in individuals who are sensitive. If you have a known tree nut allergy, it is essential to avoid consuming pecans. Always check for cross-contamination when purchasing pre-roasted or packaged nuts.
Dietary Preferences:
- Gluten-Free: Naturally gluten-free, making them an excellent choice for those with celiac disease or gluten sensitivity.
- Low-Carb/Keto-Friendly: With a low carbohydrate count, pecans are a perfect fit for those following a low-carb or ketogenic diet.
- Vegetarian/Vegan: Suitable for both vegetarian and vegan diets as they contain no animal products.
- Dairy-Free: Pecans do not contain dairy, making them an ideal snack for lactose-intolerant individuals.
- Paleo: Pecans are considered paleo-friendly when consumed in moderation, as they are a whole, unprocessed food.
Health Benefits:
Pecans are a powerhouse of nutrients that contribute to overall health. Packed with healthy fats, they provide sustained energy and promote heart health by helping to reduce cholesterol levels. The high fiber content supports digestive health, while the variety of minerals, including magnesium, phosphorus, and potassium, are essential for bone and muscle function.
The nuts are also a good source of antioxidants, particularly vitamin E, which is known for its anti-inflammatory properties. Selenium, another antioxidant found in pecans, supports immune function and acts as a potent defense against oxidative stress.
Advice:
- Serving Suggestions: Enjoy roasted pecans as a snack on their own, or incorporate them into salads, baked goods, or oatmeal for added texture and flavor.
- Storage: To preserve their freshness, store roasted pecans in an airtight container in a cool, dry place. For extended shelf life, keep them in the refrigerator or freezer.
- Portion Control: Due to their high calorie content, it’s best to enjoy pecans in moderation, especially if you are monitoring your caloric intake.
Conclusion:
Pecans, roasted with salt, offer an irresistible combination of taste and nutrition, making them a versatile ingredient in various recipes or a standalone snack. Packed with healthy fats, fiber, and essential vitamins and minerals, they provide numerous health benefits. However, it is important to consume them in moderation, especially for those with specific dietary needs or allergies. Incorporating pecans into your diet is a simple and delicious way to support your health while enjoying the rich, buttery flavor they provide.
