Pecan Health Benefits and Nutrition Facts

Nutritional summary

Pecan consumption is consistently linked to improved heart health by lowering total cholesterol, LDL (low-density lipoprotein) cholesterol, and triglycerides .
Regular intake of pecans does not lead to weight gain or increased body mass index (BMI), despite their high energy density, likely due to the displacement of less healthy snacks and the satiating effects of their fiber and fat content .
Pecans contain high levels of polyphenols (plant compounds with antioxidant properties), specifically catechins and procyanidins, which have been shown to acutely increase antioxidant capacity in the blood and reduce the oxidation of LDL cholesterol .
Early research suggests that replacing typical snacks with pecans may improve insulin sensitivity and metabolic markers in adults at risk for cardiovascular disease, though more large-scale human trials are needed to confirm these specific effects .

Interesting fact

The pecan is the only major tree nut indigenous to North America, and its name is derived from an Algonquian word meaning a nut requiring a stone to crack.

Standout nutrients

EPIC

SOURCE

Manganese

EPIC

SOURCE

Copper

EPIC

SOURCE

Zinc

EPIC

SOURCE

Thiamin (Vitamin B1)

690

kcal per 100g

Protein9.19g

Fat71.0g

Carbs5.70g

Fiber7.15g

Sugar4.13g

Fat breakdown

Polyunsat20.2g

Monounsat41.7g

Saturated5.94g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Pecan trees require significant water, though they sequester carbon effectively over their long lifespans.

Confidencemedium

Storage

Airtight Container

1–3 months

Store in a cool, dark place to prevent oils from turning rancid.

Refrigerate

6–12 months

Cold storage significantly extends freshness.

Freeze

2+ years

Pecans freeze exceptionally well due to low water content.

Flavour

Data & Sources

Harmonized from 3 validated sources

Phenol-Explorer

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Pecans and Human Health: Distinctive Benefits of an American Nut - PMC

[1]pmc.ncbi.nlm.nih.gov

A Pecan-Rich Diet Improves Cardiometabolic Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial - PMC

[2]pmc.ncbi.nlm.nih.gov

Nutrient Displacement Associated with Replacing Intake of Usual Snacks with Pecans: An Exploratory Analysis of a Randomized Controlled Trial - PMC

[3]pmc.ncbi.nlm.nih.gov

Pecan Intake Improves Lipoprotein Particle Concentrations Compared with Usual Intake in Adults at Increased Risk of Cardiometabolic Diseases: A Randomized Controlled Trial - PMC

[4]pmc.ncbi.nlm.nih.gov

Nuts and seeds consumption and risk of cardiovascular disease, type 2 diabetes and their risk factors: a systematic review and meta-analysis - PMC

[5]pmc.ncbi.nlm.nih.gov

Are fatty nuts a weighty concern? A systematic review and meta ...

[8]pmc.ncbi.nlm.nih.gov

Pecans and Its Polyphenols Prevent Obesity, Hepatic Steatosis and Diabetes by Reducing Dysbiosis, Inflammation, and Increasing Energy Expenditure in Mice Fed a High-Fat Diet - PMC

[9]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

83.0

Version

Similar flavours

Explore flavour space →