Pecan Nut
The pecan is a species of the hickory nut which is native to the south central and southeastern regions of the United States, and Mexico. "Pecan" was derived from an Algonquian word - a nut requiring a stone to crack.
Nutrition Facts Pecans
Amount Per 1 cup, halves (99 g)
Calories 684
% Daily Value*
Total Fat 71 g 109%
Saturated fat 6 g 30%
Polyunsaturated fat 21 g
Monounsaturated fat 40 g
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Potassium 406 mg 11%
Total Carbohydrate 14 g 4%
Dietary fiber 10 g 40%
Sugar 3.9 g
Protein 9 g 18%
Vitamin A 1% Vitamin C 1%
Calcium 6% Iron 13%
Vitamin D 0% Vitamin B-6 10%
Vitamin B-12 0% Magnesium 30%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Shell to Meat Formula
Here are some easy formulas to convert in-shell pecans to nutmeat:
(all conversions are approximate)
Onepound of in-shell pecans will yield 2¼ cups of nutmeat.
Twelve pecan halves will yield 3 tablespoons of chopped nutmeat.
For a pound of nutmeat, you will need 2½ pounds of in-shell pecans.
Handling and Storage of Pecans
In order to help you maintain the highest quality pecan meats, we have developed the following guide to help you understand the best way to handle and store your pecans.
General Information
- Pecans contain a high oil content, and thus are prone to spoilage, or rancidity over time if not stored properly.
- Roasted and candied pecans are even more prone to rancidity as they have been subjected to very high temperatures in the process.
- Pecans should be protected from moisture, light, heat, and oxygen to preserve freshness.
- Pecans can be thawed and refrozen repeatedly without loss of flavor or texture.
- Pecans should not be stored with odorous products such as apples, onions, spices, etc., and should not be stored in facilities cooled by ammonia.
- For best retention of flavor, pecans should be stored under refrigeration. Storage life of the nut is extended by lowering the temperature. The average shelf life for shelled pecans at several storage temperatures is shown below.
Storage Temperature Average Shelf Life
65-70°F 45 days
45°F 6 months
32°F 12 months
20°F 18 months
0°F 2-3 years
Tempering
Proper tempering of frozen pecans is vital to retaining maximum quality of the nut. Frozen pecans should be tempered in a cooler room with temperatures of 36°F - 47°F with relative humidity of 65% - 75% for a period of 72 hours before moving them into room temperature. This will allow any condensation that may form on the pecans to dissipate. If pecans are not tempered properly, the condensation that may form on the pecans will create conditions where mold is likely to develop. Therefore a series of gradually increasing temperatures is desirable.
FAQs
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 okay to eat pecans every day? ›
Because pecans are high in fiber, eating too many at one time may cause bloating, cramping, gas or constipation. To avoid these digestive issues, add any fiber, including pecans, slowly to your daily diet.
How many pecans should you eat a day? ›
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 healthiest way to eat pecans? ›
Try sprinkling a handful of these tasty nuts onto your next yogurt parfait, salad, or oatmeal for extra crunch and nutrients. They also work well in trail mix or chopped up in baked goods like muffins, pancakes, or banana bread.
Are pecans healthier than other nuts? ›
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.
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 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.
Do pecans burn belly fat? ›
“Headlines claiming 'superfoods' may lead to beliefs that simply adding pecans alone to their diet every day will result in weight loss and reduce their risk of diabetes; that simply is not true.”
Are pecans a superfood? ›
According to researchers at Texas A&M University, pecans may help prevent obesity, reduce inflammation, and increase energy consumption; and together with their high nutrient content, these benefits put them in the superfood category.
Which nut is a superfood? ›
According to Harvard Health, some of the healthiest nuts are: Almonds. Brazil nuts. Cashews.
Pecan contains monounsaturated fatty acids, which are good for liver health. Also, the vitamin E present in pecan protects the body from liver diseases.
Do pecans have healing properties? ›
Pecans are among the top contenders of nuts packed with healthy fats, proteins, vitamins, and minerals. The essential nutrients in this rich, flavorful nut are linked to potential health benefits, including blood sugar stabilization, heart disease protection, and immunity support.
Can you eat too many pecans? ›
You can overdo it when it comes to nut and seeds consumption. “If you eat more than one or two handfuls of nuts per day, you're adding extra calories — maybe too many — that can take the place of other healthy foods and add weight,” McManus warns. Think in terms of small portions.
Why do I crave pecans? ›
What causes nut cravings? If you're craving nuts or nut butter, the first culprits to look to are the triggers for any craving. Are you stressed? Nuts are high in healthy fats, and one study showed that stress could lead to cravings of high fat foods.
What does it mean when you crave pecans? ›
Craving nuts can be a sign of a variety of different deficiencies. If you're craving salted nuts specifically, you might simply be deficient in sodium, but nut cravings can also indicate that you're low on iron, magnesium, or zinc.
What does pecans do to your digestive system? ›
Improves Digestion
Since Pecan nuts are fiber -packed, and 1 ounce provides 11% DV of fiber they promote good colon health and facilitate regular bowel movements. Pecan nuts can prevent constipation and reduce the risk of hemorrhoids and colitis by cleaning out the gastrointestinal system.
What are the side effects of eating too much nuts? ›
Feeling bloated and gassy after eating too many nuts is quite common. You can blame the compounds present in the nuts for that. Most of the nuts contain compounds like phytates and tannins, which make it difficult for our stomach to digest them. Nuts also contain different kinds of fat, which can lead to diarrhea.
