Malia Frey is a load loss expert, certified wellness coach, weight management specialist, personal trainer​, and also fitness nutrition specialist. " data-inline-tooltip="true">Malia Frey

Malia Frey is a weight loss expert, certified health and wellness coach, weight monitoring specialist, an individual trainer​, and fitness nutrition specialist. 


Marisa Moore is a registered dietitian nutritionist through a BS in nutrition science and MBA in marketing. She is also the founder the Marisa Moore Nutrition.

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When girlfriend think the pecans, the first thing to pertained to mind is most likely sweet pecan pie. However, pecans space a healthy nut when consumed on their own or as component of a hearty vegetables recipe. Return pecans space typically connected with desserts, over there are numerous ways to reap them in savory dishes as well. With several health and wellness benefits come offer, pecans deserve to easily become your brand-new favorite snack.

Pecan Nutrition facts

The complying with nutrition details is provided by the USDA for 1 oz (28g) the pecan halves (about 19 halves).


Pecans are naturally low in carbohydrates. One oz of pecan halves has just 4 grams of carbohydrates, the majority of i m sorry come indigenous fiber.


Pecans room a high-fat nut with 20 grams every ounce. Fortunately, the vast bulk of fat in pecans originates from heart-healthy monounsaturated and also polyunsaturated fatty acids. There are just 1.7 grams of saturated fat per 1-ounce serving of pecans.

Vitamins and Minerals

Pecans have several fat-soluble vitamins, prefer vitamin E and vitamin A. They additionally have some B-vitamins, potassium, phosphorus, magnesium, calcium, and zinc.

wellness Benefits

Many of the health and wellness benefits indigenous pecans come from your unsaturated fat and also fiber content. Additionally, pecans are high in polyphenols v antioxidant effects.

Aids Diabetes monitoring

Pecans are advantageous for blood sugar regulate in several ways. Their healthy and balanced fat content and low carbohydrate levels stop spikes in blood sugar. The fiber in pecans also helps come stabilize blood sugar. Raising the intake of tree nuts (without increasing full calorie intake) has been displayed to lower hemoglobin A1c levels and fasting glucose, two an essential markers because that diabetes management.

Supports weight Loss

According to data native the national Health and also Nutrition Examination inspection (NHANES), spend pecans and other tree nuts is linked with a reduced body mass index (BMI) and waist circumference. although pecans room high in calories, they space a satisfying and nutritious food that helps manage blood sugar and appetite. Stick to a grasp or 1/4 cup serving to be mindful of your part size.

Protects Heart health

Raw, unsalted pecans space certified through the American heart Association's Heart-Check Program, definition they fit within recommendations for foodstuffs that are low in saturated fat and sodium. Pecans have actually potassium, which helps reduced blood pressure, and fiber, i beg your pardon helps minimize cholesterol. Consuming a handful of entirety pecans daily has been found to improve lipid file by to reduce LDL and also total cholesterol levels.

to reduce Cancer hazard

Post-menopausal chest cancer is inversely connected with the entry of peanuts and also tree nuts, like pecans. Researchers followed over 62,000 females for more than 20 years. The data suggests that eat 10 grams that nuts per day reduce the danger of certain varieties of cancer. If previous researches had confirmed lower cancer mortality from higher nut intakes, this research study demonstrates preventative services of nut consumption.

promotes Regularity

The fiber in pecans and also other plant-based foods items is vital for digestive health. Fiber regulates bowel movements and also may even reduce the danger of minister cancer. By remove toxins and also supporting healthy gut bacteria, fiber is crucial for physical well-being. With 3 grams the fiber in a 1/4 cup, pecans can assist you occupational towards the everyday goal the 25–35 grams every day.


If you have a tree seed allergy, you should avoid pecans or foods made with pecans until you know if they are safe because that you. It's possible to have an allergy come one form of tree nut and have a reaction come others. 

Allergic reaction to pecans or other tree nuts can range from soft to major and may encompass life-threatening anaphylaxis. If you obtain diagnosed with a pecan allergy, her doctor may recommend carrying epinephrine at every times.


There are an ext than 1,000 various varieties the pecans. ranges are often named based on the ar where they were grown, people that originate in the area, or fun names liked by the developer (like Moneymaker or Kernoodle).

Pecans deserve to be purchased raw or roasted, salted or unsalted, and also shelled or unshelled. You may also find floor pecan products, favor pecan enjoy the meal or pecan flour. Pecan granules are carefully chopped nuts that deserve to be purchase by growers via mail. Pecan butter and pecan oil are additionally available.

as soon as It's ideal

Pecans room harvested in so late September, which works out perfectly for the increased need during the vacation season. Pecan kernels need to be uniform in size and plump. new pecans need to be crisp, not limp, rubbery, or rancid-tasting.

Shelled pecans should be cost-free of damage and also wormholes. Shower the shell, feeling its weight, and listen because that a rattle. Rattling means the nuts inside are dry and also not as fresh. The ideal shelled pecans are heavy for your size.

Storage and also Food safety

Store pecans in an airtight container in the refrigerator or freezer to maximize shelf-life. If friend buy pecans in a can, jar, or bag, make note of the expiration date and try to usage them quickly after opening.

just how to Prepare

Pecans do a good addition to both sweet and also savory foods. Use them together a yogurt topping or because that 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 small goods. For a sweet treat or appetizer, stuff dates with a pecan and cream cheese.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to assistance the truth within our articles. Read our editorial procedure to learn an ext about how we fact-check and keep our contents accurate, reliable, and trustworthy.

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