Nuts About Pecans – Nutrition and Food Safety (2024)

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Nuts About Pecans

Nut lovers rejoice because April is National Pecan Month. Do you say pee-KAHN, pick-ahn, PEE-can, or PEE-kahn? However you pronounce it, this rich, buttery nut of the month is worth cracking. Pecan nuts are buttery in consistency yet pleasantly sweet in taste.

History

Pecans are one of the popular edible tree nuts known to American aborigines since centuries ago. As the only major tree nut growing naturally in North America, the pecan is considered one of the most valuable North American nut species. The name “pecan” is a Native American word of Algonquin origin that was used to describe “all nuts requiring a stone to crack.”

Nutritional Benefits

Pecans are enriched with many health-benefiting nutrients, minerals, and vitamins that are essential for optimum health. Nutrient-dense pecans contain more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins, and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a natural, high-quality source of protein that contains very few carbohydrates and no cholesterol. They are also naturally sodium-free, making them an excellent choice for those on a salt- or sodium-restricted diet. Pecans contain mainly unsaturated, heart-healthy fat.

A 1-ounce serving of pecans (approximately 20 halves) contains 196 calories. Fat accounts for 171 calories, carbohydrates contribute 15 calories, and proteins provide the remaining 10 calories.

These nuts are relatively calorie-dense, and you should consider their calorie content when planning your daily meals. Nut calories can add up quickly, so substitute nuts for treats such as potato chips or candy bars. You might find that nuts leave you feeling satisfied longer than other foods because of their protein, fiber, and fat content.

Buying

When selecting whole pecans in the shell, look for shells without signs of cracks or holes. When shaken, the nuts should not rattle, as this suggests that they are shriveled. Shelled pecan nutmeats should look plump, with no signs of shriveling or wrinkling, and be uniform in color and size.

Storing

In-shell pecans can be stored in a cool, dry place for six to 12 months. Shelled pecans stored at room temperature will remain fresh for only about 2 months; in the refrigerator, they may be kept for about 9 months; and in the freezer, they will remain in good condition for up to two years. Pecans should be kept under refrigeration best to preserve their fresh color, aroma, and flavor. If frozen, pecans can be thawed and refrozen repeatedly during the two-year freezing period without loss of flavor or texture.

Cooking

Pecans may be toasted in the oven, on the stovetop, or in the microwave.

Oven Method: Preheat the oven to 350°F. Spread the shelled nuts in a single layer on a baking sheet. Cook the nuts for about 10 minutes. Check them often to prevent burning. You may also want to stir and flip the nuts at the halfway mark on time to make sure that all nuts are heating evenly.

Stovetop Method: Heat a large frying pan on medium-high heat on the stovetop. When the pan is hot, add a single layer of shelled nuts. Stir frequently with a spatula until the nuts turn golden brown and smell nutty. Remove the pan from the heat and turn the nuts out onto a cool plate to stop them from cooking further.

Microwave Method: Spread a single layer of shelled nuts on a microwave-safe plate. Cook them in 1-minute intervals on full power until the nuts have a crisp crunch, toasted flavor, and have become fragrant.

Raw

Raw pecans can be eaten alone, salted, or sweetened. In savory dishes, pecans can lend a burst of rich buttery flavor. Some cooks like to candy pecans and sprinkle them on salads or pastas, especially in combination with rich cheeses like Gorgonzola and blue cheese. Top off pumpkin, squash, or tomato soup with roasted, chopped pecans. Add chopped pecans to rice dishes. They really add flavor to pilaf and brown and wild rice. When seasoning breadcrumbs for coating fish or chicken, add finely chopped pecans to the mix. Make pecans a part of breakfast. Sprinkle them on cold or hot cereal, pancakes, or waffles. Stir pecans in unsweetened applesauce. The pecan also has a long history as a dessert nut and appears in candies, pies, muffins, quick breads, cakes, and ice creams. The nuts are also used to make pecan nut butter, which is popular spread over bread, toast, etc.

Healthy Protein Source

Nuts, like pecans, are considered part of the protein food group – the purple section on the MyPlate. If you eat one ounce of pecans, it’s the protein equivalent of two ounces of lean meat, a little more than one-third of the daily five 1/2 ounces recommended for someone consuming 2,000 calories a day. The US Dietary Guidelines for Americans suggest 2 to 2-1/2 ounces of nuts, seeds, and soy products a week.

Pecans are a versatile tree nut. They can be eaten alone – raw, roasted, or flavored – as a healthy, delicious snack, or they can enhance almost any recipe as an ingredient. Go nuts and enjoy pecans!

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator

Sources:

Reviewed: January 17, 2024

Print Recipe

Pecan Basil Vinaigrette

Servings: 1 cup

Author: Georgia Pecan Commission

Ingredients

  • 1/2 cup fresh basil chopped
  • 1/4 cup fresh lemon juice
  • 1/4 cup olive oil
  • 1/4 cup vegetable oil
  • 1/4 tsp salt or to taste
  • tt black pepper freshly ground
  • 1/3 cup pecans chopped

Instructions

  • In a mixing bowl, combine basil and lemon juice. Whisk in oils and season with salt and pepper to taste. At the last minute, fold in pecans. Serve over sliced tomatoes or salad greens.

Nuts About Pecans – Nutrition and Food Safety (1)

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Email: nfs@uwyo.edu

Extension Educator:
Vicki Hayman – (307) 746-3531

Nuts About Pecans – Nutrition and Food Safety (2)

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Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

The University of Wyoming is an equal opportunity/affirmative action institution.

Nuts About Pecans – Nutrition and Food Safety (2024)

FAQs

Nuts About Pecans – Nutrition and Food Safety? ›

A serving of pecans is one ounce or about 20 nuts. There are 190 calories, four grams of carbohydrates, and three grams of fiber in this one serving. Pecans are also a natural, high-quality source of protein. In each 1-ounce serving, you will get 12 grams of “good” monounsaturated fat with zero cholesterol or sodium.

Are pecans a healthy nut to eat? ›

Yes, pecans are a delicious and nutritious food choice that offer multiple health benefits. They're high in nutrients, heart-healthy, may improve digestion, lower blood sugar levels, aid in weight loss, promote brain function, and may even help prevent cancer.

How many pecans is it safe to eat? ›

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.

What is the nutritional data for pecans? ›

A one-ounce serving of pecans (approximately 20 halves) contains 196 calories, 20.4 grams total fat (1.8 saturated fat), 0 mg cholesterol, 0 grams sodium, 2.7 grams dietary fiber and over 19 vitamins and minerals including vitamin A, vitamin E, calcium, potassium and zinc.

Is it safe to eat raw pecan nuts? ›

Raw pecans can be eaten alone, salted, or sweetened. In savory dishes, pecans can lend a burst of rich buttery flavor. Some cooks like to candy pecans and sprinkle them on salads or pastas, especially in combination with rich cheeses like Gorgonzola and blue cheese.

What organ are pecans good for? ›

Pecans are also uniquely high in good fats and other heart healthy nutrients which is why this special nut is certified by the American Heart Association's® Heart-Check Program.

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.

Who should avoid pecans? ›

Pecans can cause an allergic reaction in people with nut allergies. If you have a nut allergy, you should avoid eating pecans.

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.

What should not be eaten with nuts? ›

And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.

Do pecans spike blood sugar? ›

One of the key health benefits of snacking on raw pecans is that they're low in carbohydrates. Unlike other popular snack foods like chips or crackers, pecans won't cause your blood sugar levels to spike.

Which is better, pecan or walnut? ›

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.

What is the healthiest way to eat pecans? ›

How to incorporate pecans into a healthy lifestyle
  • As the perfect topping to any salad.
  • As a way to take your chicken, fish or pork to the next level by baking them with an amazing "pecan crust"
  • In breakfast dishes, like whole-grain muffins, pancakes and danishes.

Can you eat pecans every day? ›

Pecans have more fiber than walnuts — and just a handful a day has major health benefits. Snacking on pecans comes with impressive health benefits, including lowering risk of heart disease and diabetes and helping with weight management. Grilled pork chops with maple pecan butter: Get the recipe!

Are old pecans safe to eat? ›

Shelled pecans can last for up to six months when stored properly in a cool, dry place. If they are kept refrigerated, their freshness extends, and they can remain edible for about a year.

Is it better to eat almonds or pecans? ›

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.

Which is healthier cashews or pecans? ›

Pecans have 191% more dietary fiber than cashews. Cashews have 99% more protein than pecans. Cashews offer more iron, magnesium, phosphorus, potassium, zinc, and copper than pecans. Pecans provide more calcium and less sodium.

Are pecans a good snack for weight loss? ›

Because pecans are high in protein and good-for-you unsaturated fat, they may help you lose weight by suppressing your appetite and keeping you feeling fuller for longer periods of time. This means you won't need another snack before dinner, or you won't eat as much of the appetizer as you would have otherwise.

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