Nuts, pecans
Category: Nut & Seed Products Method: Dry Roasted Characteristics: With Salt Added
Nutrition Highlights
Serving Size
Calories
201
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 190 (94.2%) |
| Carbohydrate | 15 (7.7%) |
| Protein | 11 (5.4%) |
| Total | 201 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 21 (74.3%) |
| Carbohydrate | 3.9 (13.6%) |
| Protein | 2.7 (9.5%) |
| Ash | 0.4 (1.6%) |
| Water | 0.3 (1.1%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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High in healthy unsaturated fats that can help lower LDL cholesterol levels when consumed in moderation
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Rich in antioxidants like vitamin E that protect cells from damage and may reduce risk of chronic diseases
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Provide essential minerals like magnesium, phosphorus and copper that support bone health and nerve function
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Contain plant compounds called polyphenols that have anti-inflammatory properties
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Adding salt allows for controlled sodium intake which is important for regulating blood pressure and muscle function
Risks
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High in fat and calories. Eating too many nuts can contribute to weight gain
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High in sodium due to added salt. This can raise blood pressure in some individuals
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May contain aflatoxins which are toxic and carcinogenic substances produced by certain molds that can grow on nuts. Roasting helps reduce the levels of aflatoxins
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Some individuals may have nut allergies. Symptoms can range from mild to severe and include anaphylaxis
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Dry roasted nuts lose some of their healthy fats. Raw or dry roasted with no salt added are healthier options
Additional Information
Nuts, pecans, dry roasted, with salt added are a delicious and nutritious snack option that offers several health benefits. Pecans, in particular, are rich in essential nutrients and healthy fats, but it is important to consume them in moderation due to their high calorie content and sodium content from added salt.
Nutritional Benefits:
1. Healthy Fats: Pecans are a great source of monounsaturated fats, specifically oleic acid, which is beneficial for heart health. These fats help lower bad cholesterol levels and reduce the risk of heart disease when consumed as part of a balanced diet.
2. Fiber: Pecans are a good source of dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels. A 1-ounce serving of pecans provides approximately 2.7 grams of fiber, contributing to your daily intake.
3. Micronutrients: Pecans are packed with various micronutrients such as vitamin E, manganese, copper, and zinc. Vitamin E acts as an antioxidant, protecting cells from damage caused by free radicals. Manganese is essential for bone health, while copper and zinc play vital roles in immune function and wound healing.
4. Antioxidants: Pecans contain antioxidants, including phenolic compounds and flavonoids, which help neutralize harmful free radicals in the body. These antioxidants may have anti-inflammatory properties and contribute to overall health and disease prevention.
Nutritional Risks:
1. High Calorie Content: While pecans are a nutritious food, they are also energy-dense due to their high fat content. One ounce of pecans provides around 200 calories. Therefore, it is important to consume them in moderation, especially if you are watching your calorie intake.
2. Sodium Content: Dry roasted pecans with added salt can contribute to your daily sodium intake. Excessive sodium consumption can lead to high blood pressure and increase the risk of heart disease. It is advisable to choose unsalted or lightly salted varieties and limit overall sodium intake from other sources.
3. Allergies: Pecans are tree nuts, and some individuals may have allergies or sensitivities to them. If you have a known nut allergy, it is essential to avoid pecans and other tree nuts to prevent allergic reactions.
4. Portion Control: Due to their delicious taste and high-calorie content, it is easy to overeat pecans. Practicing portion control is crucial to avoid consuming excessive calories and maintain a healthy weight.
In conclusion, nuts, pecans, dry roasted, with salt added offer numerous nutritional benefits, including healthy fats, fiber, micronutrients, and antioxidants. However, it is important to be mindful of portion sizes and the sodium content from added salt. Incorporating pecans into a balanced diet can contribute to overall health, but moderation is key to avoid potential risks associated with excessive calorie and sodium intake.