Pie, pecan
Category: Baked Products Characteristics: Commercially Prepared
Nutrition Highlights
Serving Size
Calories
115
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 (%) |
|---|---|
| Carbohydrate | 68 (58.7%) |
| Fat | 43 (37.0%) |
| Protein | 5.1 (4.4%) |
| Total | 115 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 17 (59.6%) |
| Water | 5.2 (18.2%) |
| Fat | 4.7 (16.7%) |
| Protein | 1.3 (4.5%) |
| Ash | 0.3 (0.9%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
-
Provides healthy fats from pecans which are high in unsaturated fatty acids like monounsaturated and polyunsaturated fats that can help lower LDL cholesterol levels and reduce risk of heart disease
-
A good source of fiber and protein from pecans which aid digestion and keep you feeling full for longer
-
Rich in antioxidants from pecans like vitamin E and phenolic compounds that protect cells from damage caused by free radicals and reduce risk of chronic diseases
-
Contains manganese which is important for bone health, energy production and antioxidant protection
-
Moderate amounts of vitamin B1, magnesium, phosphorus and copper which play a role in many important functions in the body including metabolism, nerve function and iron absorption
Risks
-
High in calories and fat. One serving of pecan pie provides over 500 calories and 30 grams of fat, much of which is saturated fat
-
High in added sugars. Pecan pie is very sweet due to the syrup or corn syrup used in the filling. Excess added sugars can contribute to weight gain and increased risk of heart disease and diabetes
-
Lack of nutrients. Pecan pie provides calories but lacks protein, fiber, vitamins and minerals. It should not be considered a healthy choice as part of a balanced diet
-
Risk of allergies. Pecan pie contains pecans which are a tree nut. People with tree nut allergies need to avoid pecan pie to prevent an allergic reaction
-
Potential for foodborne illness. Commercially prepared pecan pie carries a risk of contamination if not handled properly. The filling ingredients pose a risk of bacteria growth
Additional Information
Pie, pecan, commercially prepared is a delicious dessert that is enjoyed by many. Pecan pie is typically made with a filling consisting of pecans, sugar, corn syrup, eggs, butter, and sometimes additional flavorings such as vanilla or bourbon. While it can be a delightful treat, it is important to be aware of both the nutritional benefits and risks associated with this indulgent dessert.
Starting with the nutritional benefits, pecan pie contains pecans as its primary ingredient. Pecans are a nutrient-dense nut that offers various health benefits. They are an excellent source of healthy fats, particularly monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease. Additionally, pecans provide a good amount of dietary fiber, which aids in digestion, promotes satiety, and helps maintain healthy blood sugar levels.
Furthermore, pecans are rich in several essential vitamins and minerals. They are particularly high in vitamin E, an antioxidant that protects cells from damage caused by free radicals and supports immune function. Pecans also contain minerals like magnesium, which plays a crucial role in maintaining normal blood pressure and bone health, and zinc, which supports immune function and wound healing.
However, it is important to note that commercially prepared pecan pie also contains ingredients that may pose some nutritional risks. One of the main concerns is the high sugar content. Pecan pie typically includes a significant amount of added sugars, primarily in the form of corn syrup and sugar. Consuming excessive amounts of added sugars can contribute to weight gain, increase the risk of chronic conditions like obesity, type 2 diabetes, and heart disease, and negatively impact dental health.
Moreover, pecan pie is often made with butter or margarine, which adds to its calorie and saturated fat content. High intake of saturated fats can raise bad cholesterol levels and increase the risk of heart disease. Additionally, commercially prepared pecan pie may contain preservatives, artificial flavors, and other additives that are not beneficial for overall health.
To enjoy pecan pie while minimizing its risks, it is important to consume it in moderation and make healthier choices. Opting for homemade versions allows you to control the ingredients, reducing the amount of added sugars and unhealthy fats. Using alternatives like natural sweeteners (e.g., maple syrup or honey) and healthier fats (e.g., coconut oil) can make a difference in the nutritional profile. Additionally, consider serving smaller portions or sharing with others to limit overall calorie intake.
In conclusion, pecan pie, commercially prepared, offers some nutritional benefits due to the inclusion of pecans, which are rich in healthy fats, fiber, vitamins, and minerals. However, it is crucial to be mindful of the high sugar and saturated fat content in commercially prepared versions. Enjoying pecan pie in moderation and opting for healthier homemade alternatives can help mitigate the risks associated with this indulgent dessert.