Nutritional Facts For Pecans

The pecan is a species of hickory tree found in the Southern United States for over 500 years. They originally grew wild, but were so prized that domestic production became popular in the 1900s. Today, pecans can be purchased year-round anywhere in the United States. They are often added to sweet dishes, but are tasty when eaten alone as well. Pecans can be eaten raw or toasted.

Calories and Macronutrients

According to the Georgia Pecan Commission, a 1 oz. serving of pecans contains around 196 calories. Pecans are around 70 percent oil, 12 percent carbohydrates, 10 percent protein, and the remainder water and ash. Of the 12 percent carbohydrate content, approximately 2.2 percent is fiber. The oil is around 90 percent heart-healthy unsaturated fat. The predominant fat in pecans is oleic acid, the same fat that can be found in olive oil. Pecans are virtually cholesterol-free.

Vitamins and Minerals

Pecans are rich in vitamins and minerals, including vitamins A, B-1, thiamine and E, and the minerals potassium, magnesium, selenium, zinc and calcium. Pecans contain high levels of antioxidants, which can lower your risk of heart disease, neurological disorders and cancer. Benefits should be obtained from eating 1 to 1.5 oz. of pecans per day.

Role of Pecans in the Diet

Pecans are a part of the protein foods group in the U.S. Department of Agriculture Food Pyramid. The USDA suggests that men consume 5.5 to 6.5 oz. of protein foods per day. The recommendation for women is 5 to 5.5 oz. While a part of the protein group, pecans also provide the nutrients found in the healthy oils group.

How to Use Pecans

Halved pecans can be eaten alone or can be added to tossed salad, fruit salad, parfaits, oatmeal, breakfast cereal, chicken salad and stir-fries. Crumbled pecans can be added to frozen yogurt, cottage cheese and pineapple, baked sweet potatoes, cake batter, cream cheese dishes, vegetables and gelatin with fruit.