Pecans: Nutrition Facts and Health Benefits
Verywell / Alexandra Shytsman
Medically reviewed by Marisa Moore, RDN, MBAMedically reviewed by Marisa Moore, RDN, MBA
When you think of pecans, the first thing to come to mind is probably sweet pecan pie. Pecans are a healthy nut when eaten on their own or as part of a hearty vegetable recipe.
Although pecans are typically associated with desserts, there are many ways to enjoy them in savory dishes. With several health benefits, pecans can easily become your new favorite snack.
Pecan Nutrition Facts
The following nutrition information is provided by the USDA for 1 ounce (28g) of pecan halves (about 19 halves).
Pecans Nutrition Facts
Calories: 196
Fat: 20g
Sodium: 0mg
Carbohydrates: 4g
Fiber: 2.7g
Sugars: 1.1g
Protein: 2.6g
Iron: 0.7mg
Magnesium: 34.4mg
Zinc: 1.3mg
Thiamin: 0.2mg
Vitamin B5: 0.2mg
Folate: 6.2mcg
Vitamin E: 0.4mg
Carbs
Pecans are naturally low in carbohydrates. One ounce of pecan halves has just 4 grams of carbohydrates, the majority of which come from fiber.
Fats
Pecans are a high-fat nut with 20 grams per ounce. Fortunately, the vast majority of fat in pecans comes from heart-healthy monounsaturated and polyunsaturated fatty acids. There are only 1.7 grams of saturated fat per 1-ounce serving of pecans.
Protein
An ounce of pecans provides 2.6 grams of protein.
Vitamins and Minerals
Pecans have several fat-soluble vitamins, like vitamin E and vitamin A. They also have some B-vitamins, potassium, phosphorus, magnesium, calcium, and zinc.
Health Benefits of Pecans
Many of the health benefits of pecans come from their unsaturated fat and fiber content. Additionally, pecans are high in polyphenols with antioxidant effects.
Aids Diabetes Management
Pecans are beneficial for blood sugar control in several ways. Their healthy fat content and low carbohydrate levels prevent spikes in blood sugar. The fiber in pecans also helps to stabilize blood sugar. Increasing the consumption of tree nuts (without increasing total calorie intake) has been shown to lower hemoglobin A1C levels and fasting glucose, two key markers for diabetes management.
Supports Weight Loss
According to data from the National Health and Nutrition Examination Survey (NHANES), consuming pecans and other tree nuts is associated with a lower body mass index (BMI) and waist circumference. Although pecans are high in calories, they are a satisfying and nutritious food that helps regulate blood sugar and appetite. Stick to a handful or 1/4 cup serving to be mindful of your portion size.
Takeaway
Body Mass Index (BMI) is a dated, biased measure that doesn’t account for several factors, such as body composition, ethnicity, race, gender, and age. Despite being a flawed measure, BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes.
Protects Heart Health
Raw, unsalted pecans are certified by the American Heart Association's Heart-Check Program, meaning they fit within recommendations for foods low in saturated fat and sodium. Pecans have potassium, which helps lower blood pressure, and fiber, which helps reduce cholesterol. Consuming a handful of whole pecans daily has been found to improve lipid profiles by reducing LDL and total cholesterol levels.
Reduces Cancer Risk
Post-menopausal breast cancer is inversely associated with the intake of peanuts and tree nuts, like pecans. Researchers followed more than 62,000 women for over 20 years. The data indicates that eating 10 grams of nuts daily reduces the risk of certain types of cancer. While previous studies had confirmed lower cancer mortality from higher nut intakes, this research demonstrates the preventative benefits of nut consumption.
Promotes Regularity
The fiber in pecans and other plant-based foods is essential for digestive health. Fiber regulates bowel movements and may even reduce the risk of intestinal cancer. By eliminating toxins and supporting healthy gut bacteria, fiber is crucial for physical well-being. With 3 grams of fiber in a 1/4 cup, pecans can help you work toward the daily goal of 25–35 grams per day.
Pecans Allergies
If you have a tree nut allergy, you should avoid pecans or foods made with pecans until you know if they are safe. It's possible to have an allergy to one type of tree nut and have a reaction to others.
Allergic reactions to pecans or other tree nuts can range from mild to severe and may include life-threatening anaphylaxis. If you get diagnosed with a pecan allergy, your doctor may recommend carrying epinephrine at all times.
Varieties of Pecans
There are more than 1,000 varieties of pecans. Varieties are often named based on the place where they were grown, tribes that originate in the area, or fun names chosen by the developer (like Moneymaker or Kernoodle).
Pecans can be purchased raw or roasted, salted or unsalted, and shelled or unshelled. You may also find ground pecan products, like pecan meal or pecan flour. Pecan granules are finely chopped nuts that can be purchased by growers via mail. Pecan butter and pecan oil are also available.
When Pecans Are Best
Pecans are harvested in late September, which works out perfectly for the increased demand during the holiday season. Pecan kernels should be uniform in size and plump. Fresh pecans should be crisp, not limp, rubbery, or rancid-tasting.
Shelled pecans should be free of damage and wormholes. Shake the shell, feel its weight, and listen for a rattle. Rattling means the nuts inside are dry and not as fresh. The best shelled pecans are heavy for their size.
Storage and Food Safety
Store pecans in an airtight container in the refrigerator or freezer to maximize shelf-life. If you buy pecans in a can, jar, or bag, make note of the expiration date and try to use them shortly after opening.
How to Prepare Pecans
Pecans make a great addition to both sweet and savory foods. Use them as a yogurt topping or for some added crunch in trail mix, pancakes, or oatmeal. You can also make pecan-encrusted fish and chicken. Try incorporating pecans into stuffing recipes or baked goods. For a sweet treat or appetizer, stuff dates with a pecan and cream cheese.
Read the original article on Verywell Fitness.
