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.
SERVING SIZE: 1 OUNCE or about 19 halves (28g)
AMOUNT PER SERVING
|% Daily Value*|
|Includes 0g Added Sugars||0%|
|Vitamin A||1mcg RAE||0%|
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.
From delicious recipes and recent health research to grower and sheller stories and industry news, catch up on the latest articles featuring America’s native nut.
Blogger Andie Mitchell shares a summer snack recipe perfect for the young and young-at-heart – delicious Pecan, Peach and Raspberry Yogurt Pops!
Blogger Liz Moody shares her recipe for Pecan Coffee Cake Overnight Oats, perfect for breakfast, a midafternoon snack or a nutritious dessert!
Blogger Andie Mitchell shares a recipe perfect for grilling season – delicious chicken thighs with Moroccan spices paired with a flavorful pecan couscous.
Blogger “PB Fingers” shares her recipe for maple pecan overnight oats, an easy favorite that’s perfect for meal prep!
Blogger “PB Fingers” shares a delicious vegan bean and pecan burger that’s perfect for lunch or dinner.
Blogger Andie Mitchell shares a silky-smooth chocolate cream pie with a twist – a pecan crust – that will satisfy any sweet tooth.
Blogger “Peanut Butter Fingers” shares a crunchy chopped broccoli and brussels sprouts salad with pecans that can be enjoyed for lunch or dinner.
Blogger Andie Mitchell shares a hearty farro salad with pecans that is full of color and flavor and makes for a great side dish.