Pecan Nutrition Facts: Health Benefits, Use Guide, Best Pecan Recipes

The pecan is a relative of hickory, endemic to central and southern North America. The name "Pecan" originated from an Algonquian word, which refers to a nut that needs a stone to crack.

The delicious, rich and buttery pecans resemble walnuts in have a relatively high fat content and high calories.

Pecans are packed with nutrients including minerals, antioxidants vitamins. These versatile nuts have a wide variety of culinary uses from snacks to adornments for baked good such as cakes, pies, cookies and slices.

Pecans an also be used in stews and curries, and they are a delightful addition to salads and many desserts.

This article showcases the many health benefits of pecan nuts and summarizes the nutritional facts.

The benefits of pecans are compared with those of other popular nuts such as Almonds, Brazil nuts, Cashews, Macadamia nuts, Pistachio and Walnuts.

All comparisons are made for a serving of 100g to allow direct comparison of the nutrients in these nuts.

How to Choose Good Pecan Nuts

Look for the nuts that feature off white color, healthy-looking shell, compact, uniform in size and feel heavy in hand. They should be free from cracks (other than the natural split), molds, and spots and free from the rancid smell.

Raw whole pecan nuts are generally cut open at the processing units using large sheller machines. Smaller nut-sheller machine or hand held pliers usually are being used for domestic purposes.

Unshelled pecans can be placed in cool dry place for many months, whereas shelled (without the shell) kernels (nuts) should be placed inside airtight container and kept in the refrigerator to avoid them turn rancid.

Health Benefits of Pecans

The two tables shown below summarize the health benefits of pecans, The second table provides a comparison of pecans with Almonds, Brazil nuts, Cashews, Macadamia nuts, Pistachio and Walnuts.

Pecan nuts have high calories and are rich in fat. There are about 690 calories in 100 g of nuts, which is higher than all the other nuts except for macadamia nuts (720 Cal per 100g). Total fat levels are also higher than for the other nuts except for macadamia nuts, however most of the fat is mono-unsaturated fatty acids like oleic acid which is the healthier type of fat.
Dietary fiber (10g pr 100g) and protein levels (9 per 100g) are moderate. Almonds are the richest source of fiber, and walnuts have the most protein per 100g.
Pecan nuts are very rich source of phyto-chemicals and other anti-oxidants.
Pecans are an fabulous source of many vitamins. This includes vitamin-E, vitamin B-6, and many of the B-complex groups of vitamins such as niacin, thiamin, riboflavin, pantothenic acid and folates.
Pecan nuts are also a very rich source of many minerals including manganese, copper, calcium, iron, magnesium, zinc, potassium and selenium (see Tables).
The real stand-outs compared with the other nuts (in the top two) are: Vitamin C, thiamin, niacin, pantothenic acid, Vitamin B6, Vitamin A, zinc and manganese (highest).

Culinary Use of Pecans

Raw pecans are probably very similar in taste to walnuts, though are less bitter. Pecans can be eaten as snacks, either sweetened or salted or sweetened.
The nuts can be added to salads and they make a wonderful addition to various desserts and to ice creams.
Sprinkle a hand-full of pecans into your favorite fruit of protein smoothie.
The high fat content and buttery taste makes them makes ideal for baked goods a desserts such pies, slices, fudge, baklava, cakes, biscuits, cookies and muffins.
The nuts can be blended or pulsed in a food processor to make pecan nut-butter, which can be used as a substitute for peanut butter and spreads made from hazelnuts.

Best Pecan Recipes

Simple and Delicious Recipe for Pecan Pie

Pie shell (9 inch; 20 cm) (homemade or purchased), left frozen, of chilled for one hour if freshly made
1 teaspoon vanilla
1/4 teaspoon salt
2 Tablespoons flour
2 Tablespoons melted butter
1 Tablespoons of molasses
1/4 cup brown sugar
1 cup light corn syrup, or maple syrup
2 eggs, slightly beaten
2 cups pecans, coarsely chopped

Preheat oven to 375 degrees F ( 190 degrees C). Layer all the shelled pecans on the bottom of the chilled pie shell. Mix all the rest of the ingredients, by hand using a whisk, and pour over pecans into the shell. The pecans will float to the surface of the pie, where you want them.

Bake for about 40 minutes until the filling has cooked and has just started to brown slightly. It is a good idea to use a pie crust protector or a circle of aluminum foil to cover the edge of the pie crust to keep it from burning, to ensure the filling is cooked properly. Remove from oven and let cool completely.

Peppers Stuffed with Goat's Cheese, Pecans and Raisins

1 tablespoon olive oil
1/4 cup golden raisins
1/2 cup pecans, lightly toasted (grilled or fried)
1/4 cup fresh basil leaves
4 oz mild soft goat cheese,
4 large charred red roasted peppers
salt and fresh ground pepper

Preheat the oven to 450 degrees F (230 degrees C). Make a slit in the peppers all along one side. Sprinkle with salt and pepper. Transfer some goat's cheese down the center or each opened pepper. Add some of the pecans, basil and raisins on top of the cheese. Fold each pepper and close, by pressing down gently. Place the stuffed peppers onto a baking sheet lined with baking paper or aluminium foil. Drizzle with a small amount of extra virgin olive oil and bake for about 10 minutes, or until the goat cheese has clearly started to bubble. Garnish with extra pieces of cheese basil, pecans and raisins.

Pecan Coffee Cake with Berries

Ingredients

3/4 cup sugar
1/2 teaspoon salt
1/3 cup low-fat milk
3 tablespoons cornmeal
2 large free-range eggs
1 teaspoon baking powder
3 tablespoons lemon zest
1 cup all-purpose flour
1 1/2 teaspoons vanilla extract
3/4 cup apple, peeled and finely chopped
3 tablespoons rice bran or grape seed oil
3 tablespoons butter, at room temperature
1 1/2 cups blueberries or raspberries, fresh or frozen

For the Topping

1/4 cup sugar
2 tablespoons cold butter
1 cup pecans, finely chopped

Method

Preheat oven to 350 degrees F (200 degrees C). Line an 8 x 8 inch (20 x 20 cm) pan with foil, leaving an overhang over the sides. Spray the foil lightly with cooking spray. Make the cake by dry-mixing the cornmeal, 1 cup of flour, baking powder and salt in a medium bowl. Add the 3 tablespoons of softened butter and the oil to a large bowl and beating using an electric mixer set to a high speed for about 2 minutes. Pour in 3/4 cup sugar and beat on a moderate to high setting until smooth, about 2-3 minutes. Add the milk, free-range eggs, lemon zest and vanilla and beat again on a moderate-high setting until smooth, for about 1 minute. Add the flour mixture and beat on low speed until well incorporated. Sprinkle the apple and berries with 1 1/2 teaspoons flour and toss to coat. Gently fold the berries into the batter mixture until just combined. Then, transfer the batter into the prepared pan.

Meanwhile, make the topping by cutting 1/4 cup sugar into the cold butter until a uniform crumble is formed. Add the pecans and mix well. Sprinkle the topping over the batter. Bake the cake for about 60 minutes, or until the center of the cake is cooked. Then, let the cake cool in the pan on a wire rack, before lifting the cake out of the pan, using the edges of the foil. Serve warm.

Nutrition Facts for Pecans Compared with Similar Foods

Nutritional Facts for Pecan Nuts (100g serving)

Serving size 100g	Nutrient Value	Percent of Recommended Daily Allowance
Energy	691 Cal	34.50%
Carbohydrates	13.86 g	11%
Protein	9.17 g	17%
Total Fat	71.9 g	360%
Cholesterol	0 mg	0%
Dietary Fiber	9.6 g	25%
Vitamins
Folates	22 micro gm	5.50%
Niacin	1.17 mg	7%
Pantothenic acid	0.86 mg	17%
Pyridoxine	0.21 mg	16%
Riboflavin	0.13 mg	10%
Thiamin	0.66 mg	55%
Vitamin A	56 IU	2%
Vitamin C	1.1 mg	2%
Vitamin E	24.44 mg	163%
Electrolytes
Sodium	0 mg	0%
Potassium	410 mg	9%
Minerals
Calcium	70 mg	7%
Copper	1.2 mg	133%
Iron	2.53 mg	32%
Magnesium	121 mg	30%
Manganese	4.5 mg	196%
Phosphorus	277 mg	40%
Selenium	3.8 micro gm	7%
Zinc	4.53 mg	41%
Phyto-Nutrients
Carotene - beta	29 micro gm	--
Crypto-xanthin - beta	9 micro gm	--
Lutein-zeaxanthin	17 micro gm	--

Comparison of Nutrients in Pecans with Other Nuts (100g; raw)

Serving 100 g Raw Nuts	Pecans	Almonds	Brazil nuts	Cashew nuts	Macadamia nuts	Pistachio nuts	Walnuts, black
Calories (Cal)	691	575	656	554	720	561	617
Dietary Fiber (g)	9.52	12.35	7.41	3.17	8.47	10.23	6.7
Protein (g)	9.17	21.23	14.32	18.24	7.9	20.28	24.06
Sugar (g)	3.99	3.88	2.33	5.93	4.59	7.65	1.09
Total Carbs (g)	13.86	21.66	12.28	30.19	13.83	27.51	9.91
Total Fat (g)	71.96	49.42	66.42	43.84	75.77	45.4	59.01
Vitamins
Folate (mcg)	21.16	49.38	21.16	24.69	10.58	49.38	31.75
Niacin (mg)	1.17	3.39	0.3	1.06	2.47	1.3	0.47
Pantothenic Acid (mg)	0.86	0.47	0.18	0.86	0.76	0.52	1.66
Riboflavin (mg)	0.13	1.01	0.04	0.06	0.16	0.16	0.13
Thiamin (mg)	0.66	0.21	0.62	0.42	1.2	0.87	0.06
Vitamin A (IU)	56.44	0	0	0	0	416.23	38.8
Vitamin B12 (mcg)	0	0	0	0	0	0	0
Vitamin B6 (mg)	0.21	0.14	0.1	0.42	0.28	1.7	0.58
Vitamin C (mg)	1.06	0	0.71	0.35	1.06	5.64	1.76
Vitamin E (mg)	1.41	26.21	5.71	0.92	0.53	2.29	1.8
Vitamin K (mcg)	3.53	0	0	34.22			2.82
Minerals
Calcium (mg)	70.55	264.55	158.73	35.27	84.66	105.82	59.96
Copper (mg)	1.2	0.99	1.74	2.19	0.75	1.3	1.36
Iron (mg)	2.54	3.7	2.43	6.67	3.7	3.92	3.1
Magnesium (mg)	119.93	268.08	377.43	292.77	130.51	119.93	201.06
Manganese (mg)	4.5	2.29	1.22	1.65	4.13	1.2	3.9
Phosphorus (mg)	278.66	483.25	726.63	592.59	186.95	490.3	511.46
Potassium (mg)	409.17	705.47	659.61	659.61	366.84	1026.46	522.05
Selenium (mcg)	3.88	2.47	1917.11	19.75	3.53	7.05	16.93
Sodium (mg)	0	0	3.53	10.58	3.53	0	3.53
Zinc (mg)	4.51	3.07	4.06	5.78	1.31	2.19	3.39
Fatty Acids
Saturated Fat (g)	6.18	3.73	15.14	7.78	12.06	5.56	3.37
.Monounsat. Fat (g)	40.8	30.89	24.55	23.8	58.88	23.82	15.01
Polyunsat. Fat (g)	21.62	12.07	20.58	7.84	1.5	13.74	35.08