Pecans
Overview
A 1-ounce serving of pecans provides:
Dietary Fiber
- Good source of fiber: 3 grams/11% of the Daily Value
Protein
- 3 grams of plant-based protein
Healthy Fats
- 20 grams of total fat: 60% is from monounsaturated fat and 30% from polyunsaturated fat
Nutrient-Dense
- Excellent source of copper and manganese
- Good source of thiamin and zinc
- High in total flavonoids
- Sodium-free
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Pecan with husk
Pecan Nutrition Facts
Serving Size: 1 oz. (28.35g) Approx 19 halves**
Amount Per Serving
- Calories200
% Daily Value*
- Total Fat 20g26%
- Saturated Fat 2g10%
- Polyunsaturated Fat 6g
- Monounsaturated Fat 12g
- Cholesterol 0mg0%
- Sodium 0mg0%
- Total Carbohydrate 4mg1%
- Dietary Fiber 3g11%
- Protein 3g
- Vitamin D 0mcg0%
- Calcium 20mg6%
- Iron 0.7mg4%
- Potassium 116mg2%
- Vitamin A 1mcg RAE0%
- Vitamin E 0.4mg2%
- Vitamin B6 0.06mg4%
- Phosphorus 79mg6%
- Vitamin C 0.3mg0%
- Thiamin 0.2mg15%
- Folate 6mcg2%
- Magnesium 34mg8%
- Selenium 1.1mcg2%
- Manganese 1.3mg60%
- Zinc 1.3mg10%
- Copper 0.3mg35%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
** Pecans are unsalted and unroasted.
History
As the only major tree nut indigenous to America, the pecan’s storied past predates the founding of our country; yet, pecans have become embedded into American traditions, culture and cuisine. Wild pecans were a staple in the diets of Native Americans. Now, they are one of the few indigenous plants to have evolved into a highly coveted and internationally traded crop, with American growers producing over 80% of the world’s pecan supply.
Today, pecans are the product of well-nourished soil, warm climate, strong sun, an adequate water supply, and the nurturing of passionate growers. A member of the hickory family, pecan trees take nearly 10 years to produce nuts, but can continue to produce nuts for 100 years or more. Pecans have a smooth shell, with the kernel making up 40-60 percent, and are marketed in in-shell or shelled form.
Pecans have given their distinctive flavor to many uniquely American dishes, including everyone’s favorite, pecan pie. But they are delicious beyond the pie and can be used in breakfast dishes, appetizers, entrées, salads and more – especially as a nutritious snack straight from the bag.
For more information about pecans, view our member page.
More nut facts
Tree nuts are nutrient-dense whole foods that are rich in unsaturated fats and contain protein, fiber and important vitamins, minerals and phytochemicals.
