Pecans: Nutrition Facts and Health Benefits

Pecans: Nutrition Facts and Health Benefits


Pecan is one of the most nutritious nuts whose popularity has been widespread on the global scale.

It originated from North America.

Nowadays, the United States is still responsible for the majority of the global production of pecans with approximately 80 percent.

There is a wide range of pecans, up to about 1,000 types, which are different in size or shape.

Since early years, pecan has been famous for its various applications in the medicinal world.

To understand why this little nut provides so many benefits, scientists have examined pecans nutrition and discovered special facts.

Nutrition Facts

Pecan: Nutrition Facts

Pecan is an extremely high calorie food with 691 kcal per 100 grams of serving (1).

The amounts of protein, fat and carbs in pecans are very high as well; whereas, water makes up for minimal amount of pecan’s content.

In particular, the majority of fat in pecans is unsaturated and very beneficial for our health.

In addition, fiber is another strength among pecans nutrition facts with nearly 10 grams in 100 grams of pecans.

Over 19 minerals and vitamins are also present in pecans, ranging from vitamins A, B, C, E to calcium, potassium, zinc or phosphorus…

They are the main contributors to some of the best pecans health benefits.

Health Benefits of Pecans

Here are top 7 health benefits of pecans which can give you a clear explanation of this little nut’s popularity.

1. Weight Management

The first in the list of top benefits of pecans is to help you manage the weight more easily and efficiently.

There are those who argue that this is impossible because of its high content of fats.

Nevertheless, what they do not know is that most fats in pecans are healthy (2).

Furthermore, thanks to its richness of fiber and proteins, pecan actually improves the feeling of fullness for a longer period of time.

As a result, you can stop consuming other foods that may raise your calorie intake significantly.

Besides, dietary fiber which is present much in pecans is associated with weight loss, as many studies have pointed out (34).

Bottom Line: Despite being richn in fats, pecans are still a great choice for those who want to speed up weight loss.

2. Cholesterol

Another among the most popular health benefits of pecans is to maintain the balance of your cholesterol level.

High cholesterol is a risky factor that might put your life in danger with many diseases (5).

Some studies suggested that healthy fats in pecans have positive effects on the cholesterol level by lowering it (6).

Bottom Line: Pecans can regulate the cholesterol level to help you prevent a lot of health problems.

3. Diabetes

Nuts in general and pecans in particular are often good for blood sugar.

Therefore, it is undeniable that diabetic patients can find some benefits of pecans in their treatment.

The suggestion is to eat nuts, including pecans, more than 5 times on a weekly basis so as to avoid type-2 diabetes as much as possible (78).

This quality might result from the abundance of unsaturated fatty acids, dietary fiber and some minerals in pecans (910).

Moreover, regarding the glycemic index which measures how a food affects the blood sugar, the score for pecans is quite low.

This means this nut does not trigger any abnormal rise.

Bottom Line: Pecans contain many nutrients that play a crucial part in the treatment for diabetes.

4. Bone Health

Phosphorus and calcium hold the most considerable amounts in pecans nutrition.

Thus, these minerals are mainly responsible for benefits of pecans on the bone health.

In our body, the majority of phosphorus (about 85 percent) exists in the teeth and bones, while tissues and cells contain the other.

The lack of phosphorus might trigger some ailments related to bone (1112).

Besides, phosphorus also works as an effective cure for osteoporosis in elderly people (13).

Another advantage of phosphorus from pecans is to alleviate muscle pain after eccentric exercise.

Bottom Line: Thanks to much calcium and phosphorus, pecans are beneficial for the bones and teeth in general.

5. Heart

Perhaps one of the most important benefits of pecans is to help you stay away from many heart problems.

According to some studies, 100 milligrams of magnesium on a daily basis is sufficient to lower the possibility of stroke (14).

On the other hand, there is a close link between the supplement of vitamin E and lower likelihood of hypertension (151617).

And pecans can serve as a great source of vitamin E, proteins and antioxidant minerals for this purpose.

Bottom Line: With proteins, vitamins and minerals from pecans, you can relieve yourself from worries of heart-related ailments, such as strokes or heart attack.

6. Cancer Prevention

Pecans: Cancer Prevention

In this day and age, there is still no effective cure for cancer which leads to death in most cases.

Therefore, it is a good idea to start the prevention before any cancerous cells develop in your body.

And you can begin with the support of healthy nuts, like pecans.

In other words, one of the best benefits of pecans is to prevent cancer more effectively.

This property is believed to come from pecan’s richness of phenolic compounds (18).

7. Anti Aging

Benefits of pecans on the fight against aging process might be clear on the skin.

With many antioxidants in its content, pecan provides a number of vitamins A and E to hinder harmful effects of free radicals.

They are mainly blamed for skin aging with wrinkles or pigmentation.

Besides, the same effects can be witnessed in your hair.

Antioxidants from pecans will improve the hair follicles to reduce hair loss and fasten your hair growth again.

Side Effects

Generally speaking, pecan is safe for almost everyone to use.

Nevertheless, a number of people are allergic to nuts. As a result, if they consume pecans, some annoying problems might appear and annoy them, namely, vomitting or dizziness.

In this case, it is necessary to seek for medical help from experts or doctors.

Besides, the excessive consumption of pecans may trigger some digestive disorders, for example, bloating or diarrhea…

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Pecans: Nutrition Facts and Health Benefits
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