Pecans β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Pecans nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 691 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 14 g | 5.09% |
| Fiber | 10 g | 35.71% |
| Sugars | 4 g | 8% |
| Glycemic Index | 15 | - |
| Protein | 9 g | 18% |
| Sodium | 0 mg | - |
| Total Fat | 72 | 92.31% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
10 g
🥔 Good Fiber Content
15
🟢 Low Glycemic Index
Pecans facts & tips
Health benefits
- Rich in healthy fats, particularly monounsaturated fats, which support heart health and provide energy.
- High in antioxidants such as Vitamin E, which help protect the body from free radicals and reduce inflammation.
- Contains fiber, promoting digestive health and regular bowel movements.
- Rich in vitamins and minerals such as magnesium, zinc, and manganese, supporting overall health.
- May help regulate blood sugar levels and support weight management by promoting satiety.
Health risks
- High fat content though mostly healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
- High calorie content which can contribute to weight gain if consumed in large quantities, particularly as a snack or ingredient in calorie-dense foods.
- Risk of allergic reactions in individuals with nut allergies, causing symptoms like itching, swelling, difficulty breathing, or anaphylaxis.
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities due to their high fiber content.
How to choose pecans
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.
How to store pecans
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.
β Extra Tip
How long do they last?
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.
What to do with leftovers?
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.
π¨ββοΈοΈ Medical disclaimer
How pecans support specific health conditions
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.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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