Pecans Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
10
per source
Glycemic load
0
Low GL
This food's glycemic index is 10, which is Low GI.
Pecans are an outstanding choice for blood sugar management. With only about 1.3 g of net carbs per ounce and a glycemic index near 10, they cause virtually no blood sugar spike. Their high healthy fat and fiber content also promote satiety and slow digestion. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Pecans have a GI of about 10 — among the lowest of all common foods.
One ounce of pecans contains only 1.3 g of net carbs, with 2.7 g of fiber.
Pecans are rich in monounsaturated fats, which support heart health and help manage blood sugar.
What's actually inside
Per 100 g, with your typical serving noted as 1 ounce (28 g), about 19 halves. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 3.9g
- Net carbs
- 1.3g
- total carbs minus fiber
- Fiber
- 2.7g
- slows the glucose rise
- Sugars
- 1.1g
- Protein
- 2.6g
- Calories
- 196kcal
Notable nutrients
- Healthy Fats20 g
- Magnesium34 mg
- Phosphorus79 mg
- Zinc1.3 mg
- Manganese1.3 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent — very low carb, minimal blood sugar impact
Pecans are an outstanding choice for blood sugar management. With only about 1.3 g of net carbs per ounce and a glycemic index near 10, they cause virtually no blood sugar spike. Their high healthy fat and fiber content also promote satiety and slow digestion. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A standard serving of 1 ounce (about 19 halves) is ideal. Even larger portions — up to 2 ounces — have minimal glycemic impact due to the low carb content. However, pecans are calorie-dense (196 calories per ounce), so portion control matters for weight management. Avoid honey-roasted or candied varieties, which add sugar and raise the glycemic load.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Raw vs. roasted
Little effectRoasting pecans without added sugars or oils does not meaningfully change their GI. The low carb content and high fat remain stable, so blood sugar impact is minimal either way.
Chopped or ground into flour
Little effectProcessing pecans into smaller pieces or flour does not raise GI because the carbohydrate structure is not altered. Pecan flour remains very low carb and low GI.
Candied or honey-roasted
Raises GIAdding sugar coatings significantly increases the carb content and glycemic load. Candied pecans can have a GI comparable to other sugary snacks, undermining the natural low-GI benefit.
Pecan butter (no added sugar)
Little effectPure pecan butter without added sweeteners has a similar GI to whole pecans. The grinding process does not affect the carb-to-fat ratio, so blood sugar impact remains negligible.
Pairing tip
Pecans pair well with high-fiber fruits like berries or apples for a balanced snack that remains low-GI. Add them to oatmeal or yogurt for texture and healthy fats that blunt the glycemic response of the grains. Avoid pairing with dried fruits or sugary granola, which can raise the overall glycemic load of the meal.
Why GI numbers vary
Pecans have such a low GI that variation across sources is minimal and practically irrelevant. Most databases report a GI around 10–15, but the exact number is not clinically meaningful because the carb content per serving is so low. The glycemic load is effectively zero for any reasonable portion, making pecans one of the safest nuts for blood sugar.
Not medical advice. This page is general nutrition information about Pecans. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Pecans have a very low glycemic index of about 10, placing them firmly in the low-GI category. This is because they contain very few carbohydrates — only about 4 g total carbs per ounce, with over half of that being fiber. The high fat content further slows any glucose absorption. In practice, pecans have essentially no measurable effect on blood sugar.
Yes, pecans are an excellent choice for people with diabetes. With only 1.3 g of net carbs per serving and a GI of 10, they cause minimal blood sugar elevation. The healthy monounsaturated and polyunsaturated fats also support heart health, which is important since diabetes increases cardiovascular risk. As always, this is general nutrition information — individuals should discuss their diet with their healthcare provider.
Pecans are among the lowest-carb nuts, similar to macadamia nuts and Brazil nuts. Walnuts and almonds have slightly more carbs but still very low GI values (around 15). Cashews are higher in carbs (~8 g net carbs per ounce) and have a moderately higher GI (~25). All nuts are generally excellent for blood sugar compared to grain-based snacks.
Absolutely. With only 1.3 g of net carbs per ounce, pecans are one of the most keto-friendly nuts. They fit easily into even strict ketogenic diets (under 20 g net carbs daily). Their high fat content (20 g per ounce) also aligns perfectly with keto macronutrient targets. Just avoid candied or honey-roasted varieties.
No, dry-roasting pecans without added sugar does not meaningfully change their GI. The carbohydrate content remains the same, and the fats are not altered in a way that affects blood sugar response. However, roasting at very high temperatures can create acrylamide, a compound of potential concern, so moderate roasting is recommended.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026