Candied Pecans Nutrition

Overview

Candied pecans can be served alone as a snack or tossed into a salad. They are a good source of protein and fiber and have no cholesterol. But how nutritious are these sweet treats?

Since there are many brands and recipes for candied pecans, take care to read the ingredients. Some recipes may add butter or other fats. Checking the nutritional value of any candied pecans may not take into account the actual ingredients used for the ones you are eating.

However, most do have sugar in varying amounts, and some recipes include egg white, which is used as a binder for the sugar to stick to the pecans. Some are cooked over the stove, and some are baked in the oven. For this article, the nutritional values are based on candied pecans that have 1lb. pecans, 1 cup sugar and one egg white as ingredients.

Calories

For a 1-oz. serving of these candied pecans, there are 246 calories, 169 of which come from fat. While they are a nutritional snack, take care on the portions. One cup of these candied pecans has 984 calories.

Protein

Protein is made up of amino acids; some of these essential amino acids can be manufactured in your body, and some cannot. They must be supplied in your diet. For a protein to be balanced, it must have the correct amount of all nine of the essential amino acids.

The protein in pecans is low only in the amino acid lysine. Adding other foods high in lysine will complement this source of protein, making it balanced. Red meats, cheeses, lentils and beans are just some of the choices.

In a 1-oz. portion of candied pecans, there are 3 g of protein.

Fats and Fatty Acids

Candied pecans have no trans fats and very few saturated fats. You mainly get the good mono and polyunsaturated fats. In a 1-oz. serving the amounts are as follows: total fat, 19.2 g; saturated fat, 1.7 g; trans fat, 0; monounsaturated fat, 11.4 g; and polyunsaturated fat, 6.1 g. Candied pecans are also a good source of the omega 3 fatty acids (276 mg) and omega 6 fatty acids (5,777 mg).

Cholesterol

Candied pecans have 0 cholesterol, making them a good choice for a heart-healthy diet. A diet rich in pecans lowers the low-density lipoprotein (LDL) “bad” cholesterol by 16 percent, according to a study by Rajaram, Burke, Connell, Myint, and Sabate, published in the Journal of Nutrition. They concluded that this change in cholesterol level corresponds to a 25 percent decrease in cardiac heart disease risk.

Carbohydrates and Sugars

For a 1-oz. serving, candied pecans have 18 g of carbohydrates. Of that 18 g, 14 g come directly from the white sugar, which is used to “candy” the pecans. If you are looking for lower carbohydrates, stick to the plain pecans. The sugar content is 29 g per 1-oz. serving.

Dietary Fiber

Pecans have a good fiber content, amounting to 3 g per 1-oz. serving. A diet high in fiber improves overall health by lowering your risk of diabetes and heart disease as well as preventing or relieving constipation, according to the Mayo Clinic.

Vitamins and Minerals

Candied pecans also have the vitamins A, E, K, folate and some of the B vitamins.

Minerals are also abundant in pecans. Nutrition Facts notes that in a 1-oz. portion, the following amounts are found: calcium,19.6 mg; magnesium, 33.9 mg; phosphorus, 77.5 mg; potassium, 115 mg; zinc, 1.3 mg; manganese, 1.3 mg; fluoride, 2.8 mg; and selenium, 1.1 mg. They do not contain any sodium and therefore are harmless if you are watching your salt intake.

About this Author

Deila Taylor received a bachelor\’s degree in biochemistry from Occidental College with graduate work at the University of Southern California in pharmacology and nutrition as well as coursework at The East West School of Herbology. She is a small-business owner in the alternative energy field.