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.
AMERICAN PECAN NUTRITION FACTS
SERVING SIZE: 1 OUNCE (28mg) or about 19 halves
AMOUNT PER SERVING
Calories: 196
| % 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 | 5% |
| Vitamin D | 0cmg | 0% |
| Calcium | 20mg | 2% |
| Iron | 0.7mg | 4% |
| Potassium | 116mg | 3% |
| Vitamin A | 16IU | 0% |
| Vitamin C | 0.3mg | 0% |
| Vitamin E | 0.4mg | 2% |
| Thiamin | 0.2mg | 13% |
| Riboflavin | 0.04mg | 3% |
| Niacin | 0.3mg | 2% |
| Vitamin B6 | 0.06mg | 4% |
| Folate | 6cmg D F E | 2% |
| Phosphorus | 79mg | 6% |
| Magnesium | 34mg | 9% |
| Zinc | 1.3mg | 10% |
| Copper | 0.3mg | 40% |
| 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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