Pecans are the only major tree nut native to North America, prized for their rich, buttery flavor and dense nutritional profile. For individuals monitoring their carbohydrate intake, these nuts are a highly desirable, low-carb food choice. Pecans deliver satisfying fat and fiber without the high carbohydrate load found in many other snacks. This makes them popular for anyone following specific dietary plans or seeking to manage blood sugar levels.
Specific Carb Content of Pecans
A standard serving of pecans is one ounce, equivalent to about 19 to 20 pecan halves. A one-ounce serving of raw pecan halves contains approximately 4 grams of total carbohydrates.
The majority of these carbohydrates are dietary fiber, with this serving containing about 2.7 to 3 grams. Consequently, the net carbohydrate content—the amount the body can digest and absorb—is exceptionally low. Subtracting the fiber from the total carbohydrates yields just 1 to 1.3 grams of net carbohydrates per ounce.
The Role of Fiber and Net Carbs
The distinction between total carbohydrates and net carbohydrates is important for those on low-carb or ketogenic diets. Net carbs are the digestible carbohydrates that impact blood sugar levels, while fiber passes through the digestive system largely unabsorbed. Pecans’ high fiber content means nearly three-quarters of their total carbohydrate value is non-digestible, minimizing the metabolic impact.
This high fiber ratio contributes to a very low glycemic index, which helps maintain stable blood glucose. Since the available carbohydrates are minimal, pecans do not cause the rapid blood sugar spike that higher-carb foods trigger. The fiber found in pecans includes both soluble and insoluble types, supporting digestive health and increasing feelings of fullness. This satiety helps those managing their diet avoid overeating or snacking on foods with a higher glycemic load.
Nutritional Context Beyond Carbohydrates
While their low carbohydrate count is a major benefit, the nutritional value of pecans extends beyond this metric. Pecans are rich in healthy fats, with a one-ounce serving containing around 20 grams of total fat. The majority of this fat is composed of heart-healthy monounsaturated and polyunsaturated fatty acids, specifically oleic acid.
These unsaturated fats replace saturated fats in the diet and are associated with a reduced risk of cardiovascular issues. Pecans also provide a modest amount of plant-based protein, supplying approximately 2.6 to 3 grams per ounce, which contributes to satisfaction and muscle maintenance. The nuts are a good source of several micronutrients, including zinc, magnesium, and copper. These minerals support various bodily functions, such as immune response, energy production, and red blood cell formation.