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 “Yummy Mummy Kitchen” shares a flavorful stir fry with plant-based ingredients of all colors and textures. Prep ahead and serve with rice or quinoa for a meal to enjoy all week long!
Blogger “Yummy Mummy Kitchen” shares a meal prep vegan bowl with quinoa, roasted broccoli, grapes and pecans that make a perfect nutritious lunch or dinner during busy weeks.
Blogger “Yummy Mummy Kitchen” shares a colorful recipe for vegetarian stuffed peppers with quinoa, black beans and pecans that can be easily cooked in your Instant Pot or oven.
A gluten-free version of a traditional favorite! Blogger “Wholesomelicious” shares a recipe for pecan crusted pork chops that can be quickly prepared for busy weeknight dinners.
Blogger “Wholesomelicious” shares a recipe for balsamic grilled chicken with pecan pesto that's cooked on the grill, your perfect summertime go-to.
Blogger “Wholesomelicious” shares a pecan-crusted salmon recipe that’s wrapped in foil and cooked on the grill or in the oven.
Blogger "Reluctant Entertainer" shares a colorful pecan berry salad that's perfect for any spring or summer occasion.
This simple yet elegant pasta salad from blogger "Reluctant Entertainer" combines pecans with fresh seasonal ingredients for a delightful main or side dish perfect for entertaining