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.

FAQs

Health Benefits of Pecans? ›

Pecans contain oleic acid, which not only helps provide the body with energy through monounsaturated fats but also has been found to reduce the risks of breast cancer. Pecans also contain phosphorous, an important mineral that helps promote healthy bones and teeth.

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What happens if I eat pecans every day? ›

Pecans have been certified as a “Heart-Healthy Food” by the American Heart Association¹. Why is that, you ask?... Clinical research published in the Journal of Nutrition found that eating a handful of pecans each day may help lower cholesterol levels similar to what is seen with cholesterol-lowering medications².

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How many pecan nuts should you eat per 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.

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Are there any health benefits to eating pecans? ›

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. 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 called monounsaturated fat.

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What organ does pecans help? ›

Heart Healthy

They found adding a handful of pecan nuts in your diet helps decrease LDL i.e. 'bad cholesterol', which in could turn prevent stroke and coronary artery disease.

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What is the number one healthiest nut? ›

1. Almonds. Relatively low in calories, almonds are an excellent food for health due to their protein, fiber, vitamins, and minerals.

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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.

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Is it better to eat almonds or pecans? ›

Almonds have a higher mineral profile, while pecans are rich in minerals. Almond contains more calcium, magnesium, phosphorus, potassium, and iron than pecan, which has more zinc and less sodium. However, pecans have higher calories, fats, and thiamin (vitamin B1).

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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.

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Are pecans 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.

What is the healthiest way to eat pecans? ›

Try sprinkling a handful of these tasty nuts onto your next yogurt parfait, salad, or oatmeal for extra crunch and nutrients. They also work well in trail mix or chopped up in baked goods like muffins, pancakes, or banana bread.

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Are pecans good for your arteries? ›

Pecans also play a role in reducing the risk of heart disease because they have an abundance of “good” heart healthy fats. These unsaturated fats can have a protective effect by lowering total blood cholesterol when eaten in moderation. Pecans contain no cholesterol and no trans-fat.

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Do pecans help you sleep? ›

These foods below will help you maximize your sleep. Try eating them at dinner or as an evening snack. Almonds, Pecans, & Walnuts – They contain Melatonin, which is a hormone that regulates sleep cycles.

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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.

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Do pecans help 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.

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Do pecans have side effects? ›

People who are allergic to pecans show symptoms of vomiting, hives, swelling of the throat and tongue, and shortness of breath and dizziness caused by the release of a chemical known as histamine.

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What does it mean when you crave pecans? ›

Craving nuts can be a sign of a variety of different deficiencies. If you're craving salted nuts specifically, you might simply be deficient in sodium, but nut cravings can also indicate that you're low on iron, magnesium, or zinc.

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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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What are the side effects of eating too much nuts? ›

Here's what you should keep in mind:

You could possibly gain weight.
Gas, bloating, and digestive issues may occur.
In rare cases, too many Brazil nuts can cause selenium poisoning.

May 25, 2020

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What toxins are in pecans? ›

“The reason pecans are considered toxic is that they contain a compound called juglone, also found in walnuts, that is harmful to dogs,” advises Dr. Klein. Juglone is naturally found in every part of pecans and can cause a variety of digestive issues if ingested.

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