You say pe-can, they say pe-cahn. Whatever the case, don’t call the whole thing off. Both are right, depending on where a person is from. Pecans are known for being a tough nut to crack (buy the shelled ones!) but they’re nutritional powerhouses. They look similar to walnuts, but their sweeter, more buttery flavor sets them apart.
Calories in Pecans
One ounce of pecans (about 28 grams) contains about 190 calories and 20 grams of fat, of which 11.4 are monounsaturated, the same kind of heart-healthy fat that’s found in avocados and olive oil. Eaten in moderation, monounsaturated fats can have a positive impact on your health. Monounsaturated fat is a key feature of the Mediterranean Diet, a healthy eating plan that’s linked to increased longevity and reduced chronic pain.
Pecan Nutrition Facts and Health Benefits
1. A pecan-enriched diet is good for the heart.
It’s a bragging right of so many tree nuts but pecans, specifically, have been studied in relation to heart disease. Eating pecans was found to increase the presence of tocopherols in blood. Tocopherols are antioxidants that lessen oxidation, which can cause inflammation and lead to heart disease.
2. Pecans are a good source of thiamin (vitamin B1).
These buttery nuts are a good source of thiamin (vitamin B1). A one-ounce serving of pecans provides 0.2 micrograms (mcg) of thiamin, or 12% of the daily recommended intake.
3. Pecans are an excellent source of manganese.
One ounce of pecans provides 1.3 mcg of manganese, or 63% of the daily recommended intake. Manganese is a mineral essential for building and maintaining healthy bones.
3. Pecans are a source of fiber.
Just 1 ounce of pecans provides nearly 3 grams of fiber to help sweep out the gut and keep us regular (a healthy diet includes 25-38 grams of fiber a day). Fiber also works its magic in other ways; for example, eating foods high in dietary fiber is a boon for cardiovascular health.
4. Pecans may lower the risk of stroke.
Pecans are a source of magnesium, a magnificent mineral when you consider what it can do. One cup of pecan halves, used to make nut milk, for example, provides 120 milligrams of magnesium. One fulsome clinical study found that just 100 milligrams of dietary magnesium a day was associated with an 8% reduction of a stroke.
5. Pecans provide plenty of copper.
Pecans are a nutritional golden child thanks in part to the moderately high levels of copper they contain. A one-ounce serving provides about 15% of our recommended daily dose of copper. Although we only need trace amounts of it, copper is critical for preventing anemia because it helps our bodies absorb and use iron. It also keeps blood pressure in check.
How to Use Pecans in the Kitchen
Can you say pie? What’s not to love about pecan pie if we want to indulge our sweet tooth? For those times we don’t, pecans are a wonderful addition to morning oatmeal or a quinoa salad later in the day. Toasting them in a pan on a stovetop for a few minutes can enhance their rich flavour. Easy recipes also abound for roasted and glazed pecans for those who prefer them gussied up with sweet or savoury flavors. Add plain pecans to baking or even creamy pasta sauce for a protein boost and some toothsome texture.
