Are Pecans a Nutritious Choice?
Monica Reinagel, M.S.,L.D./N
Are Pecans a Nutritious Choice?
Q. We have a pecan tree in our yard. How do they compare to other nuts?
A. How lucky for you! Lots of people are planting pecan and other nut trees in their yards these days as part of the newly popular edible landscaping movement. Compared to walnuts, pecans are a bit higher in fat and calories and a bit lower in protein. The differences are pretty small, though.
An ounce of pecans has 193 calories, 20 grams of fat, and 3 grams of protein compared with 183 calories, 18 grams of fat, and 4 grams of protein in an ounce of walnuts. Pecans have the edge in terms of fiber (3 grams per ounce versus 2 grams for walnuts) but walnuts boast more omega-3 fatty acids (2500mg per ounce versus just 275 mg for pecans).
In the grand scheme of things, I can’t see those differences having any sort of meaningful impact on your nutrition status. And in terms of cost and convenience, you sure can’t beat nuts that grow in your back yard!!
For a complete overview of the healthiest choices at the grocery store (or in your yard!), see Part 1 of my new book, opens in a new windowNutrition Diva’s Secrets for a Healthy Diet.