Health Benefits of Pecans (2024)

What Are Pecans?

The pecan is a nut from a species of hickory trees native to northern Mexico and the southern United States. The nut is a nutrition powerhouse loaded with vitamins and minerals.

What's more, raw pecans are cholesterol-free, sodium-free, and low in carbohydrates. With their rich, buttery flavor and natural sweetness, they make a tasty and satisfying snack.

Pecan Nutrition

Pecans are rich in manyvitamins and minerals important for healthy skin, eyes, teeth, bones, muscles, and nerves.

Vitamin A
Folate
Niacin
Riboflavin
Thiamine
Vitamin B6
Vitamin E
Calcium
Iron
Magnesium
Manganese
Phosphorus
Zinc

Nutrients per serving

One ounce of raw pecans, or 19 halves, has:

Calories: 196
Total fat: 20.4 grams
Monounsaturated fat: 11.6 grams
Polyunsaturated fat: 6.1 grams
Cholesterol: 0 milligrams
Sodium: 0 milligrams
Carbohydrates: 3.9 grams
Dietary Fiber: 2.7 grams
Sugar: 1.1 grams
Protein: 2.6 grams

Benefits of Pecans

Raw pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can help keep you energized and satisfied.

Heart health

Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure.

Most of the fat found in pecans is a healthy type calledmonounsaturated fat. Eating foods with monounsaturated fat instead of foods high in saturated fats (like potato chips) can help lower levels of the bad type of cholesterol,low-density lipoprotein (LDL) cholesterol. Keeping your LDL cholesterol low cuts down your risk of having a stroke or heart attack.

Pecans may also improve markers of cardiovascular health: A randomized, controlled trial found pecan-enriched diets lowered fasting levels of LDL cholesterol and non-high-density lipoprotein cholesterol compared to those who didn't eat pecans. Eating pecans also reduced postprandial (after a meal) triglycerides. For the 4-week trial, participants consumed 68 grams of pecans daily.

Diabetes management

Studies have shown that nuts can help prevent heart disease in people with diabetes. Snacking on an ounce of nuts when hungry helps you feel full, making it easier to avoid high-carb foods and keep blood sugars in check.

Pecans have a very low glycemic index, which means that eating them does not cause a spike in blood sugar, even in people with diabetes. Eating pecans can even offset the effects of higher glycemic index foods when eaten as part of the same meal.

Arthritis relief

Pecans also containomega-3 fats, which can help ease the pain ofarthritis by reducinginflammation. The magnesium, calcium, fiber, vitamin E, and zinc in pecans also give the nuts anti-inflammatory properties.

Side Effects of Pecans

Nuts, including pecans, are a known cause of food allergy.Pecans can cause an allergic reaction in people withnut allergies. If you have a nut allergy, you should avoid eating pecans.

Because pecans are high infiber, eating too many at one time may cause bloating, cramping, gas orconstipation. To avoid these digestive issues, add any fiber, including pecans, slowly to your daily diet. Once your body gets used to digesting more fiber, eating pecans and fiber-rich foods can actually helpprevent constipation.

Portion sizes and processing

Pecans are a great source of healthy fats but are high in calories, so it's important to watch your portion sizes. A serving of pecans is 1 ounce, which is a little less than one-fourth cup or 19 pecan halves.

Roasted pecans sold as prepackaged snacks are often coated in unhealthy oils and sugar, adding empty calories. Be sure to read labels and choose raw pecans when possible.

How to Add Pecans to Your Diet

When you find yourself craving a crunchy snack, reach for a handful of pecans instead of potato chips. Prep several snack-size baggies with 19 pecan halves apiece so they are ready to go the next time you are hungry. Keep one in your backpack or purse for a healthy snack on the go.

Pecans are naturally sweet and make a good replacement for candies when sugar cravings hit.Sub raw pecan pieces in for chocolate chips, mixing them into pancakes, muffins, or cookie dough. Add some crunch and protein to salads, oatmeal, quinoa, or yogurt by topping them with raw pecan pieces.

How to Toast Pecans

You can toast pecans to bring out their nutty flavor, and it also gives them more crunch. Baking experts recommend toasting pecans before adding them to any batter or dough. You can toast them two ways, but for best results, toast whole pecan halves.

Toasting pecans in your oven

To toast pecans in the oven, follow these steps:

Preheat your oven to 350 degrees Fahrenheit.
Spread raw pecan halves evenly on a rimmed baking sheet.
Bake for 7 to 10 minutes total until they begin to brown. Flip the pecans over halfway through your baking time.
Remove from the oven and let cool before chopping.

Toasting pecans on the stove

To toast pecans on your stovetop, follow these steps:

Place pecans in a dry, stainless steel skillet over medium heat.
Stir frequently to prevent your pecans from burning.
Cook until golden brown, about 5 minutes.

Pecans vs. Walnuts

A 1-ounce serving of pecans may have about 10 more calories than a 1-ounce serving ofwalnuts. Pecans are also higher in healthy monounsaturated fat. But walnuts are higher in polyunsaturated fats and protein.

Both monounsaturated fats and polyunsaturated fats are healthy fats. Polyunsaturated fats, which includeomega-3andomega-6 fatty acids, can help lower LDL cholesterol.

Pecans vs. Almonds

Comparing a 1-ounce serving of pecans with 1-ounce of almonds, pecans have at least 30 more calories. When it comes to protein, almonds have nearly double that of pecans. Almonds have 6 grams of protein per ounce compared to 2.6 grams of protein per ounce of pecans.

Almond nutrition

An ounce of whole almonds--one-fourth cup or 23 whole almonds--contains:

Calories: 164
Total fat: 14.1 grams
Monounsaturated fat: 9 grams
Polyunsaturated fat: 3.5 grams
Saturated fat: 1.1 grams
Cholesterol: 0 milligrams
Sodium: 0.3 milligrams
Carbohydrates: 6.1 grams
Dietary fiber: 3.5 grams
Sugar: 1.3 grams
Protein: 6 grams

Pecan FAQs

Are pecans good for your brain?

Pecans contain polyphenols and other dietary antioxidants that may promote brain health. Pecans are the only nut on the USDA's list of top 20 foods highest in dietary antioxidants, coming in 14th place.

Is it OK to eat pecans every day?

You can eat pecans every day as part of a healthful diet.

Is pecan oil good for your skin?

Some people use pecan oil on their skin as a moisturizer. But there aren't any studies to show if and how it works. Pecan oil may act as a protective barrier on the skin, locking in moisture. It's not clear yet if pecan oil can penetrate the skin's outer layer to provide any additional benefits. If you want to try pecan oil to moisturize your skin, look for cold-pressed pecan oil. Cold-pressed oils keep more of their nutrients compared to refined oils.