per 100 grams
Carbohydrates 13.9 g
Proteins 9.2 g
Fats 72 g
Water 3.5 g
Fiber 9.6 grams
Starch 0.5 grams
Trans Fats 0.5 grams
Cholesterol 0.5 grams
Ash 1.5 grams


691 Calories per 100g

When you’re thinking about tasty, hand-picked nuts for snacking, one of the first that often comes to mind is the pecan. Pecans have been around for centuries, and their popularity has only been growing ever since. Even better, they’re loaded with nutritional goodness that makes them as healthful as they are satisfying. Read on to learn more about the sweet nut, its origins, its benefits, and how to make sure you get the most out of your pecans.

What Exactly Are Pecans?

Pecans are the nuts of one particular variety of hickory tree, found predominantly in the southeastern United States. While the trees can grow to impressive heights of over 125 feet, their most notable feature is likely their thick, brown shells that cover the sweet nut itself.

Though it’s easy to think of pecans as an American-only nut, it wouldn’t be accurate. Due to their popularity, many countries from Mexico to South Africa have begun cultivating pecan trees outside of the US, where the nut can be tasted year round.

What about their taste? Well, pecans have a unique flavor that comes from its sweet and oily composition. It’s a flavor often likened to that of a baking spice, with subtle notes of cinnamon and butter. Taste-wise, pecans can be enjoyed on their own or paired with other ingredients in desserts, salads, and more.

Health Benefits of Pecans

When it comes to being a healthy snack, few nuts compare to the pecan. These little morsels contain both monounsaturated and polyunsaturated fats, which are known to reduce both cholesterol and inflammation. They’re also an excellent source of protein and fiber, helping you feel fuller longer.

In terms of vitamins and minerals, pecans are, in a word, amazing. They contain a robust suite of vitamins, including vitamin A and K, as well as essential minerals, like zinc and magnesium. Each of these contributes to a healthy body, providing antioxidants, helping with neurotransmitter function, and ensuring bone strength.

Eating Pecans

If you’re eager to add some of this nutrient-packed nut to your diet, you’ll be happy to know that you have plenty of options. You can buy raw, unshelled pecans (the most natural option) or pre-shelled pre-roasted, unsalted, and salted versions. The latter are all great, especially if you’re looking to get the most out of your pecans in terms of taste and texture.

Once you’ve chosen whether you want shelled or unshelled, you can use the pecans to make a number of dishes. Salads, pancakes, muffins, or even just a snack by themselves are all excellent choices, as are cookies, cobblers, and pies. With a little creative energy, you can enjoy pecans in whatever way you’d like.

Finally, if you’re looking for the most authentic flavor of a pecan, consider making your own pecan butter. Pecan butter is made by crushing finely chopped pecans into a paste, which can then be spread on toast or used as an ingredient in a variety of dishes. It’s an easy way to bring out the delicious taste of the nut, without having to break the shells open.

The Bottom Line

Pecans is a tasty and nutritious snack, whether eaten whole or made into a buttery spread. Its sweet and oily flavor works well as an ingredient in a variety of desserts and dishes, and its health benefits mean that it’s more than just a treat. So why not grab a handful of pecans the next time you reach for a snack– you won’t be disappointed.