Pecan
"Pecans are a Healthy-Heart Food. Add Them into Your Diet Today"
"Pecans are a Healthy-Heart Food. Add Them into Your Diet Today"
Pecan nuts are high in monounsaturated fat, fiber, magnesium, phosphorus, zinc, copper, manganese and a source of vitamin B6, iron and potassium.
Pecans are also high in thiamin, also known as vitamin B1, which contributes to the normal function of the heart (1,2,3). They are also high in monounsaturated fat, which may help you to reduce the risk factors of cardiometabolic disease such as hypertension, type 2 diabetes, high bad cholesterol, among others (4).
Not only are pecans considered a healthy-heart food, they are also one of the richest plant sources of total polyphenol antioxidants, known for their ability to combat cell damage (5).
Pecans are also high in thiamin, also known as vitamin B1, which contributes to the normal function of the heart (1,2,3). They are also high in monounsaturated fat, which may help you to reduce the risk factors of cardiometabolic disease such as hypertension, type 2 diabetes, high bad cholesterol, among others (4).
Not only are pecans considered a healthy-heart food, they are also one of the richest plant sources of total polyphenol antioxidants, known for their ability to combat cell damage (5).
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 3.52 | 1.00 | Energy | kcal | 691 | 196 | Energy | kJ | 2889 | 819 |
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) | Proximates | Water | g | 3.52 | 1.00 | Energy | kcal | 691 | 196 | Energy | kJ | 2889 | 819 | Protein | g | 9.17 | 2.60 | Total lipid (fat) | g | 71.97 | 20.40 | Ash | g | 1.49 | 0.42 | Carbohydrate, by difference | g | 13.86 | 3.93 | Fiber, total dietary | g | 9.6 | 2.7 | Sugars, total | g | 3.97 | 1.13 | Sucrose | g | 3.90 | 1.11 | Glucose (dextrose) | g | 0.04 | 0.01 | Fructose | g | 0.04 | 0.01 | Lactose | g | 0.00 | 0.00 | Maltose | g | 0.00 | 0.00 | Starch | g | 0.46 | 0.13 | Minerals | Calcium, Ca | mg | 70 | 20 | Iron, Fe | mg | 2.53 | 0.72 | Magnesium, Mg | mg | 121 | 34 | Phosphorus, P | mg | 277 | 79 | Potassium, K | mg | 410 | 116 | Sodium, Na | mg | 0.0 | 0.0 | Zinc, Zn | mg | 4.53 | 1.28 | Copper, Cu | mg | 1.200 | 0.340 | Manganese, Mn | mg | 4.500 | 1.276 | Selenium, Se | µg | 3.8 | 1.1 | Fluoride, F | µg | 10.0 | 2.8 | Vitamins | Vitamin C, total ascorbic acid | mg | 1.1 | 0.3 | Thiamin | mg | 0.660 | 0.187 | Riboflavin | mg | 0.130 | 0.037 | Niacin | mg | 1.167 | 0.331 | Pantothenic acid | mg | 0.863 | 0.245 | Vitamin B-6 | mg | 0.210 | 0.060 | Folate, total | µg | 22 | 6 | Folic acid | µg | 0.0 | 0.0 | Folate, food | µg | 22 | 6 | Folate, DFE | µg | 22 | 6 | Choline, total | mg | 40.5 | 11.5 | Betaine | mg | 0.7 | 0.2 | Vitamin B-12 | µg | 0.00 | 0.00 | Vitamin B-12, added | µg | 0.00 | 0.00 | Vitamin A, RAE | µg | 3 | 1 | Retinol | µg | 0.0 | 0.0 | Carotene, beta | µg | 29 | 8 | Carotene, alpha | µg | 0.0 | 0.0 | Cryptoxanthin, beta | µg | 9 | 3 | Vitamin A, IU | IU | 56 | 16 | Lycopene | µg | 0.0 | 0.0 | Lutein + zeaxanthin | µg | 17 | 5 | Vitamin E (alpha-tocopherol) | mg | 1.40 | 0.40 | Vitamin E, added | mg | 0.00 | 0.00 | Tocopherol, beta | mg | 0.39 | 0.11 | Tocopherol, gamma | mg | 24.44 | 6.93 | Tocopherol, delta | mg | 0.47 | 0.13 | Vitamin D (D2 + D3) | µg | 0.0 | 0.0 | Vitamin D | IU | 0.0 | 0.0 | Vitamin K (phylloquinone) | µg | 3.5 | 1.0 | Lipids | 4:0 | g | 0.000 | 0.000 | Fatty acids, total saturated | g | 6.180 | 1.752 | 6:0 | g | 0.000 | 0.000 | 8:0 | g | 0.000 | 0.000 | 10:0 | g | 0.000 | 0.000 | 13:0 | g | 0.000 | 0.000 | 12:0 | g | 0.000 | 0.000 | 14:0 | g | 0.000 | 0.000 | 15:0 | g | 0.000 | 0.000 | 16:0 | g | 4.366 | 1.238 | 18:0 | g | 1.745 | 0.495 | 20:0 | g | 0.069 | 0.020 | 17:0 | g | 0.000 | 0.000 | Fatty acids, total monounsaturated | g | 40.801 | 11.567 | 22:0 | g | 0.000 | 0.000 | 24:0 | g | 0.000 | 0.000 | 16:1 undifferentiated | g | 0.000 | 0.000 | 14:1 | g | 0.000 | 0.000 | 18:1 undifferentiated | g | 40.594 | 11.508 | 20:1 | g | 0.207 | 0.059 | 24:1 c | g | 0.000 | 0.000 | 22:1 undifferentiated | g | 0.000 | 0.000 | 18:2 undifferentiated | g | 20.628 | 5.848 | Fatty acids, total polyunsaturated | g | 21.614 | 6.128 | 20:2 n-6 c,c | g | 0.000 | 0.000 | 18:3 undifferentiated | g | 0.986 | 0.280 | 18:4 | g | 0.000 | 0.000 | 20:3 undifferentiated | g | 0.000 | 0.000 | 20:4 undifferentiated | g | 0.000 | 0.000 | 20:5 n-3 (EPA) | g | 0.000 | 0.000 | 22:5 n-3 (DPA) | g | 0.000 | 0.000 | Cholesterol | g | 0.0 | 0.0 | Stigmasterol | mg | 3 | 1 | 22:6 n-3 (DHA) | g | 0.000 | 0.000 | Beta-sitosterol | mg | 117 | 33 | Campesterol | mg | 6 | 2 | Amino Acids | Tryptophan | g | 0.093 | 0.026 | Threonine | g | 0.306 | 0.087 | Isoleucine | g | 0.336 | 0.095 | Leucine | g | 0.598 | 0.170 | Lysine | g | 0.287 | 0.081 | Methionine | g | 0.183 | 0.052 | Cystine | g | 0.152 | 0.043 | Phenylalanine | g | 0.426 | 0.121 | Tyrosine | g | 0.215 | 0.061 | Valine | g | 0.411 | 0.117 | Arginine | g | 1.177 | 0.334 | Histidine | g | 0.262 | 0.074 | Alanine | g | 0.397 | 0.113 | Aspartic acid | g | 0.929 | 0.263 | Glutamic acid | g | 1.829 | 0.519 | Glycine | g | 0.453 | 0.128 | Proline | g | 0.363 | 0.103 | Serine | g | 0.474 | 0.134 | Others | Alcohol, ethyl | g | 0.0 | 0.0 | Caffeine | mg | 0.0 | 0.0 | Theobromine | mg | 0.0 | 0.0 |
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov., NDB No: 12142, g = gram mg = milligram mcg = microgram IU = International Unit
References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
4.McKay, D., Eliasziw, M., Chen, C., & Blumberg, J. (2018). A pecan-rich diet improves cardiometabolic risk factors in overweight and obese adults: a randomized controlled trial. Nutrients, 10(3), 339.
5.Bolling, B. W., Chen, C. Y. O., McKay, D. L., & Blumberg, J. B. (2011). Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. Nutrition research reviews, 24(2), 244-275.
References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
4.McKay, D., Eliasziw, M., Chen, C., & Blumberg, J. (2018). A pecan-rich diet improves cardiometabolic risk factors in overweight and obese adults: a randomized controlled trial. Nutrients, 10(3), 339.
5.Bolling, B. W., Chen, C. Y. O., McKay, D. L., & Blumberg, J. B. (2011). Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. Nutrition research reviews, 24(2), 244-275.