scored 85/100
Also known as pecan halves
Pecans are nutrient-dense tree nuts rich in monounsaturated fats, fiber, and polyphenols that support cardiovascular and metabolic health. They provide substantial amounts of magnesium, manganese, and copper—critical micronutrients for energy metabolism and antioxidant defense.
1.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 85.
Pecans are the fruit of Carya illinoinensis, native to North America and traditionally cultivated in the Southern United States. Their nutritional profile is dominated by heart-healthy monounsaturated and polyunsaturated fats, which comprise approximately 88% of total fat content. Notably, pecans contain ellagic acid and other polyphenolic compounds that concentrate in the skin, making them valuable sources of plant-based antioxidants. The combination of high fiber (9.6g per 100g), mineral density, and bioactive phytochemicals positions pecans as a longevity-supporting food. Their manganese content supports bone health and metabolic enzyme function, while copper facilitates collagen synthesis and immune function. Research indicates that regular pecan consumption correlates with improved lipid profiles, reduced inflammation markers, and better glycemic control. The whole-food matrix of pecans—fats, fiber, and polyphenols working synergistically—makes them more cardioprotective than isolated fat supplements. For aging populations, pecans offer caloric efficiency and satiety value, supporting healthy weight maintenance while delivering concentrated micronutrition with minimal processing.
Monounsaturated and polyunsaturated fats reduce LDL cholesterol oxidation; polyphenols improve endothelial function and reduce atherosclerosis markers
Ellagic acid, gallic acid, and other phenolic compounds neutralize free radicals and inhibit pro-inflammatory cytokine production
High fiber content slows glucose absorption; polyphenols enhance insulin signaling and reduce postprandial glucose spikes
Manganese activates osteoblasts and osteoclasts for bone remodeling; copper facilitates collagen crosslinking essential for bone matrix
Polyphenol metabolites cross the blood-brain barrier; antioxidants reduce neuroinflammation and support mitochondrial function in neurons
Pecans provide sustained satiety and stable energy through their fat and fiber content, making them suitable for any meal period. Morning consumption supports breakfast satiety; midday snacking prevents energy crashes; evening consumption (2-3 hours before bed) provides minerals supporting sleep quality.
Breaks a fast
While pecans are technically compatible with early-stage intermittent fasting due to minimal insulin response, their caloric density (691 kcal/100g) may break some strict fasting protocols. Consider timing based on individual fasting window parameters.
Per 100 g of the default form. Bars show how much higher or lower pecans is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
Pecans is classified as a tree nuts (nuts & seeds). Pecans are nutrient-dense tree nuts rich in monounsaturated fats, fiber, and polyphenols that support cardiovascular and metabolic health.
Pecans scores 85/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Copper, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 28 g serving provides about 2.6 g of protein (~5% of the 50 g daily value).
It's a moderate source of fiber. A 28 g serving provides about 2.7 g of fiber (~10% of the 28 g daily value).
In a 28 g serving, pecans is highest in Manganese (~55% DV), Copper (~37% DV), Thiamin (~15% DV), Vitamin B6 (~14% DV), Zinc (~11% DV).
Yes — it fits comfortably in most keto plans. A 28 g serving has about 1.2 g of net carbs (3.9 g total minus 2.7 g fiber).
Best any time of day. Pecans provide sustained satiety and stable energy through their fat and fiber content, making them suitable for any meal period. Morning consumption supports breakfast satiety; midday snacking prevents energy crashes; evening consumption (2-3 hours before bed) provides minerals supporting sleep quality.
A typical serving is around 28 g (~193 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pecans alongside several other nuts & seeds sources.
Pecans falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Pecans pairs nicely with: Pair with blueberries because both are rich in polyphenols and together amplify antioxidant bioavailability and neuroprotective effects; Combine with olive oil in salad dressings because the fat-soluble polyphenols in pecans enhance absorption of olive oil's hydroxytyrosol compounds; Pair with apple slices because apple fiber (pectin) synergizes with pecan polyphenols to strengthen gut microbiota diversity and SCFA production; Combine with dark chocolate (70%+ cacao) because both contain flavonoids that work synergistically to improve endothelial function and blood flow.
Encyclopedia entries that supply the same signature nutrients pecans contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients pecanscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.