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 or about 19 halves (28g)
AMOUNT PER SERVING
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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Smoky, simple and naturally sweet from pecans - this vegetarian dip from blogger "Faring Well" is the perfect snack to have on hand!
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Blogger “Kitchen McCabe” reinvents the pie with this deconstructed Dutch pecan apple pie that will satisfy your sweet tooth, even with no added sugar.
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Add this toasted oat and pecan smoothie from blogger "Kitchen Konfidence" to your morning routine for a nutritious pick-me-up.
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"Baker by Nature" shows her pecan love with a dessert that's perfect for Valentine's Day!
All Around Goodness
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