Pecans — Nutrients, Health Benefits, and Shopping Tips

Pecans should be heavy for their size and have a uniform brown color without any dark spots or mold. The shell should be hard and not show any cracks, which helps protect the nut inside from spoilage and pests.

Avoid pecans that rattle inside their shell, as this suggests they are drying out and losing their oils. Nuts that have a sour or rancid smell should also be avoided, as they will not taste good and could spoil a recipe.

Pecans should be stored in an airtight container in a cool, dry place to maintain their freshness. Refrigeration can extend their shelf life up to six months. Properly stored, pecans remain crunchy and flavorful.

Exposure to air and light can cause pecans to go rancid. Avoid storing them in open containers or near heat sources. Keeping them in a dark, cool cupboard or in the refrigerator ensures they retain their quality and nutritional value. Regularly checking for any signs of spoilage is advisable.

Pecans can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, pecans can be refrigerated or frozen, where they can last up to 1-2 years. Proper storage helps prevent them from becoming rancid.

Leftover pecans can be used in a variety of sweet and savory dishes. Chop them and add to salads, yogurt, or oatmeal for added crunch and flavor, or mix them into baked goods like cookies, muffins, or bread. Pecans are also great when toasted and used as a topping for vegetables or grain bowls.

Use pecans in a trail mix with dried fruits, chocolate, and seeds, or blend them into a homemade pecan butter to spread on toast or use in recipes. If you have a lot of pecans, consider making a batch of candied pecans by coating them in sugar and spices, then baking until caramelized. Pecans can also be added to sauces or pesto for extra richness, or used as a crust for meats or fish. For a quick snack, enjoy pecans on their own, roasted and lightly salted, or mix them into a smoothie for added texture and nutrition.

Pecans are a nutrient-dense nut rich in healthy fats, particularly monounsaturated fats, promoting heart health by lowering cholesterol levels. They are also high in antioxidants, such as vitamin E, which support immune health and protect cells from oxidative stress. Pecans provide fiber, supporting digestive health, and contain important minerals like magnesium, supporting bone health. Their nutrient density makes them a great snack for weight management when consumed in moderation.