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Pecans

Carya illinoinensis

Also known as Pecan nut

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A hickory nut native to North America, close relative of the walnut and similarly rich in unsaturated fat. The USDA reference entry is for the raw kernel.

Heart HealthBlood Sugar & Metabolic HealthAntioxidant & Oxidative Stress

Potential health benefits

Best supported: Moderate

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood lipid profile

Heart Health
Moderate evidence

Some trials report reduced LDL cholesterol when pecans replace other foods in the diet, consistent with the broader nut literature, though pecan-specific trials are relatively few.

Moderate evidence. Several human studies point the same way, with real caveats.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Insulin sensitivity

Blood Sugar & Metabolic Health
Limited evidence

Evidence is limited to a small number of short trials reporting modest improvements in insulin sensitivity markers in adults at metabolic risk.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Oxidative stress markers

Antioxidant & Oxidative Stress
Limited evidence

Evidence is limited. Small trials report changes in oxidised LDL and antioxidant markers after pecan meals, with short follow-up and few participants.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Pecans

Ask about Pecans

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories691 kcal35%
Protein9.17 g18%
Total fat72 g92%
Carbohydrate13.9 g5%
Fibre9.6 g34%
Total sugars3.97 g—
Water3.52 g—
Fats
Saturated fat6.18 g31%
Monounsaturated fat40.8 g—
Polyunsaturated fat21.6 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)20.6 g—
Vitamins
Vitamin A3 µg0%
Vitamin C1.1 mg1%
Vitamin D0 µg0%
Vitamin E1.4 mg9%
Vitamin K3.5 µg3%
Thiamin (B1)0.66 mg55%
Riboflavin (B2)0.13 mg10%
Niacin (B3)1.17 mg7%
Pantothenic acid (B5)0.863 mg17%
Vitamin B60.21 mg12%
Folate22 µg6%
Vitamin B120 µg0%
Choline40.5 mg7%
Minerals
Calcium70 mg5%
Iron2.53 mg14%
Magnesium121 mg29%
Phosphorus277 mg22%
Potassium410 mg9%
Sodium0 mg0%
Zinc4.53 mg41%
Copper1.2 mg133%
Manganese4.5 mg196%
Selenium3.8 µg7%
Other measured compounds
Beta-carotene29 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin17 µg—
Caffeine0 mg—
Ash1.49 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Nuts, pecans (USDA FoodData Central, FDC ID 170182).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • roastedReduces polyphenols and lipid stability

    Roasting degrades part of the polyphenol content in the skin and accelerates oxidation of the unsaturated fat at higher temperatures.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Tree nut allergy

    Pecan is a major regulated tree nut allergen with high cross-reactivity to walnut. Reactions can be severe, including anaphylaxis.

  • Worth knowing

    Rancidity

    The high unsaturated fat content makes pecans prone to going rancid, particularly once shelled. Cold storage substantially extends shelf life.

  • Worth knowing

    Usually eaten in sugar-heavy forms

    Most pecans reach the plate in pie, praline and candied form. The nutritional profile of the nut says little about those preparations.