Pecan

Pecan

Heart-Healthy Food

Pecans are high in vitamin B1, which contributes to the normal functioning of the heart.

May Reduce Risk of Some Diseases

Pecans are high in monounsaturated fat, which may help reduce risk factors of cardio metabolic diseases, such as hypertension, type 2 diabetes and high cholesterol.

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Combat Aging

One of the richest plant sources of total polyphenol antioxidants, known for their ability to combat cell damage, aging.

15 pecans make up the daily allowance

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NUTRIENTS OF Pecan

per 28 g. 1 oz, 1 handful (rda).

Energy

0 kJ

/

0 kcal

FAT

0 g

CARBOHYDRATE

0 g

Sugars

0 g

Fiber

0 g

Protein

0 g

Salt

0 g

Articles

Nutrition

Dried Fruits May Help Bone Health

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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.

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
0
Maltose
g
0
0
Galactose
g
0.04
0.01
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
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
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
Folate, food
µg
22
6
Folate, DFE
µg
22
6
Choline, total
mg
10.5
11.5
Betaine
mg
0.7
0.2
Vitamin B-12
µg
0
0
Vitamin B-12, added
µg
0
0
Vitamin A, RAE
µg
3
1
Retinol
µg
0
0
Carotene, beta
µg
29
8
Carotene, alpha
µg
0
0
Vitamin A, IU
IU
56
16
Lycopene
µg
0
0
Lutein + zeaxanthin
µg
17
5
Vitamin E (alpha-tocopherol)
mg
1.40
0.40
Vitamin E, added
mg
0
0
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
Vitamin D
IU
0
0
Vitamin K (phylloquinone)
µg
3.5
1.0

Lipids

4:0
g
0
0
Fatty acids, total saturated
g
6.180
1.752
6:0
g
0
0
8:0
g
0
0
10:0
g
0
0
14:1
g
0
0
17:0
g
0
0
12:0
g
0
0
14:0
g
0
0
15:1
g
0
0
13:0
g
0
0
18:0
g
1.745
0.495
15:0
g
0
220
16:1 undifferentiated
g
0
0
20:0
g
0.069
0.020
22:0
g
0
0
16:0
g
4.366
1.238
18:1 undifferentiated
g
40.594
11.508
18:1 c
g
0
0
16:1 c
g
0
18:2 n-6 c,c
g
0
0
16:1 t
g
0
18:1 t
g
0
0
24:0
g
0
0
Fatty acids, total monounsaturated
g
40.801
11.567
20:1
g
0.207
18:2 CLAs
g
0
0
17:1
g
0
0
22:1 undifferentiated
g
0
0
18:2 t not further defined
g
0
0
18:3 undifferentiated
g
0
24:1 c
g
0
0
Fatty acids, total polyunsaturated
g
21.614
6.128
18:3 n-3 c,c,c (ALA)
g
18:3 n-6 c,c,c
g
0
0
18:2 undifferentiated
g
0
0
18:4
g
0
0
20:2 n-6 c,c
g
0
0
20:3 undifferentiated
g
0
0
20:4 undifferentiated
g
0
20:5 n-3 (EPA)
g
0
0
22:5 n-3 (DPA)
g
0
0
22:6 n-3 (DHA)
g
0
0
Fatty acids, total trans
g
0
0
Fatty acids, total trans-monoenoic
g
0
0
Cholesterol
mg
0
0
Stigmasterol
mg
3
1
Campesterol
mg
6
2
Beta-sitosterol
mg
117
33

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 2 3
g
0.474
0.134

Others

Alcohol, ethyl
g
0
0
Caffeine
mg
0
0
Theobromine
mg
0
0