Pecans
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.
Nutrition · per ~28 g serving · ≈ a small handful
- Thiamin0.18 mg15% DV
- Manganese1.3 mg55% DV
- Copper0.34 mg37% DV
- Zinc1.3 mg11% DV
- Magnesium33.9 mg8% DV
- Phosphorus77.6 mg6% DV
- Ellagitannins~14 mg
- Polyphenols~42 mg
Score · 83/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese196% DV
- Copper133% DV
- Thiamin55% DV
- Zinc41% DV
- Magnesium29% DV
Overview
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.
Health Benefits (5)
- Improved cardiovascular health and lipid profilesstrongMonounsaturated and polyunsaturated fats reduce LDL cholesterol oxidation; polyphenols improve endothelial function and reduce atherosclerosis markers
- Enhanced antioxidant defense and reduced systemic inflammationmoderateEllagic acid, gallic acid, and other phenolic compounds neutralize free radicals and inhibit pro-inflammatory cytokine production
- Improved insulin sensitivity and blood sugar controlmoderateHigh fiber content slows glucose absorption; polyphenols enhance insulin signaling and reduce postprandial glucose spikes
- Bone health and skeletal integritymoderateManganese activates osteoblasts and osteoclasts for bone remodeling; copper facilitates collagen crosslinking essential for bone matrix
- Cognitive function and neuroprotectionemergingPolyphenol metabolites cross the blood-brain barrier; antioxidants reduce neuroinflammation and support mitochondrial function in neurons
Food Pairings
- ·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
Practical Tips
- ·Store pecans in an airtight container in the refrigerator or freezer to prevent rancidity of their polyunsaturated fats; they maintain quality for 3-6 months when refrigerated
- ·Choose raw or dry-roasted pecans over oil-roasted or salted varieties to avoid added sodium and oxidized oils; raw pecans retain maximum polyphenol content
- ·Consume pecans with the skin intact—the papery brown skin contains concentrated ellagic acid; blanched or skinless pecans lose significant antioxidant potency
- ·Portion control: aim for 1 ounce (approximately 23 pecans) daily as part of a balanced diet; this provides ~160 kcal while avoiding caloric excess
Optimal Timing
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.
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.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other tree nuts nuts & seeds
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.
What people ask about pecans
What is pecans?
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.
Is pecans healthy?
Pecans scores 83/100 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.
Is pecans high in protein?
Not particularly. A 28 g serving provides about 2.6 g of protein (~5% of the 50 g daily value).
Is pecans high in fiber?
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).
What vitamins and minerals are in pecans?
In a 28 g serving, pecans is highest in Manganese (~55% DV), Copper (~37% DV), Thiamin (~15% DV), Zinc (~11% DV).
Is pecans keto-friendly?
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).
When is the best time to eat pecans?
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.
How much pecans should I eat?
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.
Is pecans an allergen?
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.
What pairs well with pecans?
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.
Supplements that mirror Pecans's nutrient profile
Encyclopedia entries that supply the same signature nutrients pecans contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pecans
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.