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 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.
Blogger “Peanut Butter Fingers” shares delicious muffins that can easily be enjoyed on-the-go during hectic mornings.
Bloggers “A Couple Cooks” share a breakfast option full of colorful veggies and crunchy pecans for added protein and nutrients.
Blogger “Andie Mitchell” shares a delicious and flavorful salad with pecan butter dressing that will help power you through your busy day.
Blogger “Mom’s Kitchen Handbook” shares a simple, one-pot recipe for toasted pecan and mushroom farro risotto that can be easily cooked in your Instant Pot or on the stove.