Nuts & Seeds · Tree Nuts

Pecans

Health
ScoreA

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.

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Why Pecans scores 85

Nutrient density18

Protein quality9

Fiber content10

Healthy fats10

Bioactive compounds14

Glycemic impact10

Top nutrients

% Daily Value per 1 oz (28 g)

Manganese 55%Copper 37%Thiamin 15%Vitamin B6 14%Zinc 11%

Nutrition

per_100g

691

Calories

9.2g

Protein

13.9g

Carbs

72g

Fat

9.6g

Fiber

Health benefits

Improved cardiovascular health and lipid profiles

strong evidence

Monounsaturated and polyunsaturated fats reduce LDL cholesterol oxidation; polyphenols improve endothelial function and reduce atherosclerosis markers

Enhanced antioxidant defense and reduced systemic inflammation

moderate evidence

Ellagic acid, gallic acid, and other phenolic compounds neutralize free radicals and inhibit pro-inflammatory cytokine production

Improved insulin sensitivity and blood sugar control

moderate evidence

High fiber content slows glucose absorption; polyphenols enhance insulin signaling and reduce postprandial glucose spikes

Bone health and skeletal integrity

moderate evidence

Manganese activates osteoblasts and osteoclasts for bone remodeling; copper facilitates collagen crosslinking essential for bone matrix

Cognitive function and neuroprotection

emerging evidence

Polyphenol metabolites cross the blood-brain barrier; antioxidants reduce neuroinflammation and support mitochondrial function in neurons

Pairs well 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

Practical tips

·Best 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.
·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