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Pecan Nuts and Keto Diet - Are They Keto-Friendly

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 19, 2022
Education: Nutrition & Microbiology at YSU

Are Pecans Keto?

Nuts, particularly those with high fiber and protein, can be a healthy addition to your diet. Unlike other tree nuts, pecans have an excellent nutrient profile for the keto diet.

Pecans have a tiny amount of net carbs (only one gram per saving) and a high amount of fats, making them perfect for a Keto Diet [1].

You can also visit the Pecan Nutrition page to see the complete nutritional profile of these nuts.

One serving size of raw pecans (28.35 grams) provides:

Calories: 197

Protein: 3 grams, which is high-quality and plant-based protein.

Fat: 20 grams

Total carbs: 4 grams, of which a significant part are complex carbs, such as sucrose and starch, and a tiny part of simple carbs, such as glucose and fructose.

Fiber: 3 grams, falling in the range of the top 11% of foods as a source of fiber

Net Carbs

A standard Keto Diet recommends limiting your net carb consumption to 20g - 30g per day. Of 4g of carbs per serving, pecan provides 1.2g net carbs. So per day, you can consume about 2kg of pecans and still not cross the limit of net carbs (if pecans are the only source of net carbs).

Which Pecans Are Best for the Keto Diet?

Roasted pecans

Raw pecans are the best choice; however, when it comes to roasted pecans' nutritional profile, it is essential to highlight that it is similar to raw pecans' nutritional profile so that you can consume roasted pecans on the keto diet.

Candied pecans

Candied pecans are made with white sugar, and that's why their carbs content is higher than the carb content of raw pecans.

Candied pecans have 35.3g of carbs per 100g, so it is better to avoid them on the keto diet.

Summary

Pecan nuts are a great addition to a well-balanced Keto Diet since they have a low amount of net carbs and a high amount of fats.

Just be mindful of the serving size because they contain moderate carbohydrates [1].

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 19, 2022
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.