Pecan Nutrition Facts

Calories in Pecans and Health Benefits

pecan nutrition facts
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Are you a pecan lover? Pecans are a popular ingredient in many sweet treats that aren't always good for your diet. But did you know that pecans can be healthy? Pecan calories are lower than several other nut varieties so you can include them in a nutritious diet as long as you eat them in moderation.

Pecan Nutrition Facts
Serving Size 10 pieces (14 g)
Per Serving% Daily Value*
Calories 98 
Calories from Fat 90 
Total Fat 10g15%
Saturated Fat 1g5%
Polyunsaturated Fat 3g 
Monounsaturated Fat 5.7g 
Cholesterol 0mg0%
Sodium 0mg0%
Potassium 58mg2%
Carbohydrates 2g1%
Dietary Fiber 1.5g6%
Sugars 0.5g 
Protein 1.5g 
Vitamin A 0% · Vitamin C 0%
Calcium 1% · Iron 2%
*Based on a 2,000 calorie diet

Pecans are produced by the hickory tree, commonly found in the southern United States. Albany, Georgia is the pecan capital of the world. Pecans are often compared to walnuts and savvy cooks often interchange the two in recipes. Many people describe the taste of pecans to be more buttery than the taste of walnuts.

The nutrition data provided on the label is for raw pecans. If the pecans that you buy are processed or cooked with other ingredients the nutrition data will change.

  • A single serving (about 10 pecans) of sugared pecans provides 134 calories, 12 grams of fat, 1 gram of saturated fat, 4 milligrams of sodium, 8 grams of carbohydrate, 2 grams of dietary fiber, 6 grams of sugar and 2 grams of protein.
  • A single serving of pecan pie provides 464 calories, 19 grams of fat, 3 grams of saturated fat, 313 milligrams of sodium, 68 grams of carbohydrate, 2 grams of dietary fiber, 29 grams of sugar and 5 grams of protein.
  • A single one-ounce serving of nut snack mix containing pecans provides 167 calories, 11 grams of fat, 1 gram of saturated fat, 202 milligrams of sodium, 13 grams of carbohydrate, 2 grams of dietary fiber, 3 grams of sugar and 6 grams of protein.

Health Benefits of Pecans

Pecans are a source of fat, but they provide less fat than some other nut varieties like macadamia nuts.

Pecans provide a small boost of polyunsaturated fat and a higher boost of monounsaturated fat, considered a "good" fat. Monounsaturated fat or MUFAs come from plant sources and may be helpful in lowering your LDL or "bad" cholesterol. For this reason, the Academy of Nutrition and Dietetics recommends that you choose foods with monounsaturated fats instead of saturated fat.

Pecans also provide a small amount of protein and fiber. Eating foods with fiber and protein can help you to feel fuller and more satisfied at meat time. Weight loss experts often recommend that dieters consume foods with fiber to help them eat less and create the calorie deficit needed for weight loss.

Pecans are also a good source of manganese, a mineral that helps your body and your metabolism to function properly.

Common Questions About Pecans

What's the best way to avoid overeating nuts?
Even though nuts provide health benefits, they are one of the most common foods that we overeat. A single serving of pecans is just only about 10 nuts. But we usually don't count nuts before we eat them. To avoid overdoing it, use your hand to control portions. A small handful of nuts is a single serving.

Are flavored nuts or nut mixes just as healthy as regular nuts? 
Pecans are found in many popular nut mixes.

When you buy nut blends or nut mixes, the nuts may be roasted in oil or seasoned with high sugar or high sodium products. The result is that you may consume far more sugar or sodium than you expect.

Can nuts be part of a weight loss diet?
Nuts can make a smart snack if you are trying to lose weight. But only if you eat them in moderation. The protein and fiber in nuts may help you to feel full and satisfied so you don't eat again soon after your meal.

How to Store Pecans

The best way to store nuts is to keep them in an airtight container at room temperature. They should stay fresh for about three months.

If you keep them in the refrigerator they should stay fresh for up to six months. You can also freeze and refreeze pecans for use up to two years, according to pecan distributors.

Pecan Recipes

Pecans are often used in sweet, baked foods. But you'll also find a few savory recipes that use pecans. If you like to cook or bake, try one of these recipes to take advantage of pecan nutrition.

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