The "Nut" in Nutritious

Don’t be fooled by their rich, buttery texture and naturally sweet taste, pecans are actually nutrient dense.

A handful of pecans – about 19 halves – is a good source of fiber, thiamin, and zinc, and an excellent source of copper and manganese – a mineral that’s essential for metabolism and bone health.

In each 1-ounce serving you’ll get 12 grams of “good” monounsaturated fat, with zero cholesterol or sodium. Compared to other nuts, pecans are among the lowest in carbs (4 grams) and highest in dietary fiber (3 grams) per serving.

To top it off, pecans contain phytonutrients, specifically flavonoids (10 mg per ounce). Flavonoids in foods are listed in the USDA Database for the Flavonoid Content of Selected Foods.

Pecan Nutrition Facts - American Pecan Council


SERVING SIZE: 1 OUNCE or about 19 halves (28g)


Calories: 200

% Daily Value*
Total Fat 20g 26%
Saturated Fat 2g 10%
Polyunsaturated Fat 6g
Monounsaturated Fat 12g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 4g 1%
Dietary Fiber 3g 11%
Total Sugars 1g
Includes 0g Added Sugars 0%
Protein 3g 6%
Vitamin D 0cmg 0%
Calcium 20mg 2%
Iron 0.7mg 4%
Potassium 116mg 2%
Vitamin A 1mcg RAE 0%
Vitamin C 0.3mg 0%
Vitamin E 0.4mg 2%
Thiamin 0.2mg 15%
Riboflavin 0.04mg 4%
Niacin 0.3mg 2%
Vitamin B6 0.06mg 4%
Folate 6cmg 2%
Phosphorus 79mg 6%
Magnesium 34mg 8%
Zinc 1.3mg 10%
Copper 0.3mg 35%
Manganese 1.3mg 60%

Nutrition facts for unroasted, unsalted pecans

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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