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
“Eating a handful of pecans each day can help satisfy cravings for unhealthy snacks and provide a nutritious boost to any meal. Furthermore, pecans can also be included as part of a healthy diet when combined with other nutrient-rich foods in moderation.”
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 nutrients are deficient in pecans? ›
Magnesium deficiency is relatively rare in pecan; however, it can occur in trees growing on acid or sandy soils, especially in orchards with high soil potassium levels. Magnesium deficiencies are characterized by an intervienal chlorosis , which forms a “Christmas tree” pattern on the leaf.
What is the healthiest nut you can eat? ›
Most nuts appear to be generally healthy. But some may have more heart-healthy nutrients than others. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy.
Who should not eat pecan nuts? ›
Pecans can cause an allergic reaction in people with nut allergies. If you have a nut allergy, you should avoid eating pecans. Because pecans are high in fiber, eating too many at one time may cause bloating, cramping, gas or constipation.
Which is healthier walnuts or pecans? ›
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.
Do pecans burn belly fat? ›
Substantial evidence suggests that regular tree nut consumption does not lead to changes in body weight (BW).
Are pecans anti-inflammatory? ›
Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts contain high amounts of fiber, calcium, magnesium, zinc, Vitamin E and Omega-3 fats which all have anti-inflammatory effects.
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.
What organ does pecans help? ›
Heart Healthy
They found adding a handful of pecan nuts in your diet helps decrease LDL i.e. 'bad cholesterol', which in could turn prevent stroke and coronary artery disease.
According to Harvard Health, some of the healthiest nuts are: Almonds. Brazil nuts. Cashews.
Are pecans good for your liver? ›
4. Pecans support healthy liver function. Studies suggest that the more nuts you eat, the lower your risk is for nonalcoholic fatty liver disease (NAFLD). Fat buildup in your liver can lead to significant inflammation and scarring.
What is the unhealthiest nut? ›
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they're lower in all types of fats and higher in starchy carbohydrate than other nuts.
What is the most fattening nut? ›
Macadamia nuts and pecans are among the highest calorie nuts, containing 204 calories and 196 calories per 1 ounce (oz) serving respectively. For people who do not like nuts, nut butters can be a good alternative. Peanut butter contains 94.4 calories per 1 tablespoon (tbsp) serving.
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 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.
