Carbs in Pecans

Few foods strike the balance between down-home comfort and modern nutrition quite like the humble pecan.

Grown under the Texas sun and gently shelled in our San Saba kitchen, each nut carries generations of know-how, plus a macro profile that surprises keto dieters and Southern bakers alike.

Today, we're tackling a question we hear every harvest season: carbs in pecans. How many are there? Do they fit low-carb lifestyles? Grab a handful (about 19 halves), and let's crack the numbers.

What this article covers:

• How Many Carbohydrates Are in Pecans?
• Are Pecans a Good Choice for Low-Carb or Keto Diets?
• Carb Comparison At A Glance: Pecans vs. Other Nuts
• Portion Control Tips for Carb-Conscious Eating
• Easy Ways to Incorporate Pecans into Low-Carb Meals
• Final Thoughts

How Many Carbohydrates Are in Pecans?

An ounce of raw pecan halves (roughly one small handful) contains 4 grams of total carbohydrates. What sets pecans apart is that 3 of those grams are fiber, which means only 1 gram of net carbs is absorbed by your body and affects your blood sugar.

This makes pecans one of the lowest-carb options among nuts, perfect for those following low-carb or keto diets.

Along with those minimal carbs, pecans offer 20 grams of healthy fats, the majority of which are heart-healthy monounsaturated fats, helping to keep you satisfied longer.

They also pack in 3 grams of protein per ounce, providing a solid boost of plant-based protein. There are around 200 calories in pecans, a balanced combination that makes pecans not just a tasty snack, but one that supports your energy levels throughout the day.

What Are Net Carbs and Why Do They Matter

Total carbohydrates give you the complete picture of a food's carb content, but net carbs are what really matter for those tracking carb intake.

Net carbs are calculated by subtracting the dietary fiber and sugar alcohols from the total carbs, as these components aren't fully absorbed or converted into glucose by your body.

For individuals following a keto diet, or for those managing blood sugar with diabetes, net carbs are the key figure to focus on, especially when aiming for a daily range of 20–50 grams of net carbs.

Thanks to their high fiber content, pecans have a minimal net-carb impact, making them an ideal snack for anyone following a low-carb or keto lifestyle.

With just 1 gram of net carbs per ounce, you get all the rich, buttery flavor of pecans without worrying about spiking your blood sugar.

Are Pecans a Good Choice for Low-Carb or Keto Diets?

Absolutely! High fat, moderate protein, ultra-low net carbs: pecans tick every keto box.

They also supply magnesium, zinc, and antioxidants that a meat-heavy ketogenic plan sometimes lacks. Do pecans have omega-3? They do, a small but meaningful amount that supports heart health without fishy flavor.

If you're curious about fat-to-protein ratios, give our complete guide to pecans and keto a read. It breaks down macros even further and offers quick recipe ideas.

Carb Comparison At A Glance: Pecans vs. Other Nuts

Here's a quick comparison of the total carbs, fiber, and net carbs in a 1-ounce serving of popular unsalted nuts:

As you can see, pecans lead the pack when it comes to low net carbs, even beating out walnuts and almonds with just 1 gram of net carbs per ounce.

This makes pecans an excellent choice for anyone following a low-carb or keto diet.

Portion Control Tips for Carb-Conscious Eating

Whether you're watching the big game, enjoying a holiday spread, or just relaxing at home, it's easy to reach for a handful of nuts without thinking. But with a few simple strategies, you can keep your carb-conscious eating in check and still enjoy all the delicious flavors pecans have to offer:

• Pre-bag one-ounce servings so you're always prepared and never overdo it.
  
• Sprinkle, don't pour — use a tablespoon to add pecans to yogurt, salads, or berries for a controlled, flavorful boost.
  
• Balance the macros by pairing pecans with a protein source, such as string cheese or turkey slices, for a satisfying and balanced snack.

Quick note: Don't stress over the occasional extra handful. Whole, nutrient-dense foods like pecans nourish far more than they hurt.

Easy Ways to Incorporate Pecans into Low-Carb Meals

Pecans aren't just for snacking—they can be a versatile addition to your low-carb meals. Whether you're looking to enhance your savory dishes or create healthier dessert alternatives, here are some easy ways to incorporate pecans into your daily routine:

• Crust swap: Use blitzed pecans to create a savory crust for chicken, fish, or even vegetables. Not only does it add a delicious, nutty crunch, but it's also much lower in carbs compared to traditional breaded coatings.
  
• Salad crunch: Give your salads a flavorful upgrade by tossing in toasted pecan pieces. Pair them with peppery baby spinach, creamy goat cheese, and a splash of balsamic vinegar for a simple yet satisfying salad.
  
• Smoothie topper: Add a tablespoon of chopped pecans to your green smoothie for an extra boost of healthy fats and texture.

Final Thoughts

Pecans may taste decadent, yet their net-carb load stays impressively slim — just 1 gram per ounce. They're keto-compliant, diabetes-friendly, and downright delicious.

Curious about other macros? Our guide to calories in pecans breaks it all down, including vitamin counts and antioxidant perks. And if you're comparing holiday desserts, we also unpack pecan pie calories so you can slice wisely.

Ready to put this knowledge to work? Stock up on raw pecan halves, whip up a low-carb crust, or simply enjoy the orchard-fresh goodness straight from the bag.

When you choose Millican Pecan, you're not just buying a pecan. You're savoring six generations of Texas tradition.

Curious to learn more? Check out these articles:

• Do Pecans Have Protein