The Health Benefits of Pecans

Pecans may be best known for their starring role in the dessert, pecan pie, but this nut shines alone as well. We’re rounding up the details on what makes pecans so great, along with some healthy recipes to try just in time for National Pecan Day. 

How do you pronounce it?

Okay, we had to start here because odds are you’ve discussed the correct way to pronounce it with someone else.  We did some digging, and well turns out the proper pronunciation isn’t as clear-cut as you’d think.  There are approximately six popular ways to pronounce this nut: pah-KAHN, puh-CAN, PEE-can, PEE-kahn, pee-KAHN, and pee-CAN.  Southern Living polled their office and found puh-KAHN to be the most popular pronunciation.  It seems to us that you can pronounce it however you’d like.

Where does it originate?

Pecans are native to North America.  In fact, they are the only major tree nut to grow in this continent naturally.  Today, the United States is responsible for about 80% of the pecan crop.  Albany, Georgia, produces the highest amount, with over 600,000 pecan trees every year.  Other top-producing states include Texas, Arizona, and New Mexico.  Texas is such a big fan of the nut that they made the pecan tree their official state tree back in 1919.  

What is the nutrition of a pecan?

A one-ounce serving of pecans (approximately 20 halves) contains:

• 196 calories
• 20 grams total fat
  • 2 grams saturated fat
  • 12 grams monounsaturated fat
  • 6 grams polyunsaturated fat
• 0 mg cholesterol
• 0 grams sodium
• 4 grams total carbohydrate
  • 3 grams of dietary fiber
  • 1 gram of sugar
  • 0 grams added sugar
• 3 grams of protein

Nuts of all types are usually classified as either plant-based protein or healthy fat.  While they do contain protein, the highest macronutrient percentage is fat, which is why many will categorize them as such.  Most of their fat content comes from unsaturated fats, both mono, and poly.  In fact, their unsaturated fat content is one criterion that landed the Pecan the heart-check food certification by the American Heart Association.

Pecans also contain more than 19 vitamins and minerals, with the highest being manganese, copper, thiamine, and zinc.

While nuts are considered a calorie-dense food, the pros of adding them to a balanced eating plan are strong.  The American Journal of Clinical Nutrition found that nut consumption, such as Pecans, did not lead to weight gain and, in fact, led to increased metabolic rates and overall satiety in some individuals.

What recipes can I make with pecans?

There are so many creative chefs and foodies out there who have used pecans in their mouthwatering recipes.  We rounded up some of our favorite healthy options for you to give a try.

• This pecan butter by Cookie and Kate is made with 3 ingredients and is the perfect spread when you’re needing an alternative to peanut butter.  All you need is a food processor or high-powered blender to whip this up.
• Pinch of Yum’s pecan pie energy bites are a great snack idea to have on hand and can be enjoyed by kids and adults alike.  To make them sugar-free, simply omit the maple syrup.
• Chicken salad makes for a delicious lunch idea.  Throw it in a high fiber wrap, hearty whole-grain sandwich, on top of a bed of leafy greens, or scooped into a crunchy raw veggie.  This recipe, by two healthy kitchens, uses Greek yogurt instead of mayo and we think you’ll really enjoy it.  Pecan chicken salad (made w/ Greek yogurt)
• Veggie burgers are fun to make and this version using pecans and mushrooms by Eating Well has our mouth’s watering.
• This simple salad with pomegranate and gorgonzola by skinnytaste is great as an entree or a side dish and uses pecans as a nutritious crunch factor.  
• The real food dietitians knocked it out of the park with this cherry pecan quinoa granola.  It makes for a great pantry item to have on hand to toss into a high-protein Greek yogurt.

The Bottom Line

Pecans can be a great addition to a balanced diet.  Packed with healthy fats, protein, and over 19 vitamins and minerals, you’ll get a boost of nutrition in every bite.  Plus, pecans are versatile and can be used in many recipes. 

How do you use pecans at home?  Let us know below!