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.

Disease prevention

Vitamin A, vitamin E, and zinc, which are all found in pecans, support your immune system so that your body can fight off infections and repair damage. Pecans also provide folate, which can guard against changes to your DNA that might otherwise lead to cancer.

Antioxidants can help protect the body from the cell damage that causesAlzheimer’s disease,Parkinson’s disease, and cancers. The USDA has ranked over 100 foods by antioxidant levels, and pecans made the top 20.

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 are also sodium free. Walnuts and almonds have a negligible amount of sodium.

Walnut nutrition

An ounce of raw walnuts--about one-fourth cup or 14 halves--has:

  • Calories: 185

  • Total fat: 18.5 grams

  • Monounsaturated fat: 2.5 grams

  • Polyunsaturated fat: 13.4 grams

  • Saturated fat: 1.7 grams

  • Cholesterol: 0 milligrams

  • Sodium: 0.6 milligrams

  • Carbohydrates: 3.9 grams

  • Dietary fiber: 1.9 grams

  • Sugar: 0.7 grams

  • Protein: 4.3 grams

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.

Health Benefits of Pecans (2024)

FAQs

What do pecans do to your body? ›

Yes, pecans are a delicious and nutritious food choice that offer multiple health benefits. They're high in nutrients, heart-healthy, may improve digestion, lower blood sugar levels, aid in weight loss, promote brain function, and may even help prevent cancer. However, there can always be too much of a good thing.

How many pecans should I eat in a day? ›

Like many other nuts, pecans contain a high percentage of fat and can lead to diarrhea if too many are eaten in a short amount of time. Over-consumption may also lead to digestive issues like gas and bloating. Recommendation: One ounce (15-19) pecan halves per day.

Is pecan a superfood? ›

According to researchers at Texas A&M University, pecans may help prevent obesity, reduce inflammation, and increase energy consumption; and together with their high nutrient content, these benefits put them in the superfood category.

Which is healthier walnuts or pecans? ›

As you can see, walnuts and pecans are both winners in terms of nutritional value. While pecans have fewer calories and more fiber, walnuts offer a higher degree of protein. Whichever you choose, you'll enjoy heart-healthy nutrition with anti-inflammatory, antioxidant, and healthy cholesterol properties.

What is the healthiest nut to eat? ›

Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.

Do pecans clean your colon? ›

Pecans Promote Digestive Health, Relieving Constipation

The fiber found in pecans help to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency.

Is it better to eat almonds or pecans? ›

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.

Are pecans anti-inflammatory? ›

The anti-inflammatory properties of pecans reduced low-grade inflammation that leads to chronic inflammation and the development of a range of prevalent diseases. This also shows pecans maintain body weight and prevent diabetes despite consuming a high fat diet.

Are pecans good for hair growth? ›

Stimulates Hair Growth: Pecans contain a large amount of the amino acid L-arginine. L-arginine helps support blood flow to the roots of the hair, stimulating healthy growth. Makes Hair Shiny: One of the best ways to make your hair extra shiny is to include lots of omega-3 fatty acids in your diet.

Do pecans contain omega-3? ›

Pecans are a good source of plant-based omega-3s (specifically ALAs) in a diet. In addition to pecans, walnuts and macadamia nuts are a good source of omega-3s. Omega-3s are a type of polyunsaturated (“healthy”) fat that cannot be made by the body and must be obtained instead through diet.

What nut has the most protein? ›

Just 1 oz of peanuts packs over 7 g of protein, per the United States Department of Agriculture (USDA), making them the highest-protein nut. Plus, peanuts contain many other essential nutrients, including fiber and magnesium.

Which is healthier cashews or pecans? ›

Pecans have 191% more dietary fiber than cashews. Cashews have 99% more protein than pecans. Cashews offer more iron, magnesium, phosphorus, potassium, zinc, and copper than pecans. Pecans provide more calcium and less sodium.

What are the side effects of eating pecans? ›

Side Effects of Pecans

Pecans can cause an allergic reaction in people with nut allergies. If you have a nut allergy, you should avoid eating pecans. Because pecans are high in fiber, eating too many at one time may cause bloating, cramping, gas or constipation.

Why do pecans make you go to the bathroom? ›

Since Pecan nuts are fiber -packed, and 1 ounce provides 11% DV of fiber they promote good colon health and facilitate regular bowel movements.

Are pecans good for belly fat? ›

Pecans may protect against excessive weight gain

“Additionally, the study found a decrease in enlargement and presence of immune cells in both subcutaneous (under the skin) and visceral (around the organs) fat cells, which can often lead to inflammation and obesity-related complications,” Costa added.

Do pecans cause inflammation in the body? ›

Nuts are considered anti-inflammatory foods because of the nutrients they contain. Nuts such as pecans, almonds, and hazelnuts are rich in Vitamin E – an antioxidant with anti-inflammatory properties.

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