Epic source
Energy
690 kcal · 35% DV target
A rich, buttery tree nut with a distinctively wrinkled shell and sweet profile, pecans are prized for their high concentration of heart-healthy monounsaturated fats and plant-based antioxidants.
Pecan consumption is consistently linked to improved heart health by lowering total cholesterol, LDL (low-density lipoprotein) cholesterol, and triglycerides .125
Regular intake of pecans does not lead to weight gain or increased body mass index (BMI), despite their high energy density, likely due to the displacement of less healthy snacks and the satiating effects of their fiber and fat content .38
Pecans contain high levels of polyphenols (plant compounds with antioxidant properties), specifically catechins and procyanidins, which have been shown to acutely increase antioxidant capacity in the blood and reduce the oxidation of LDL cholesterol .129
Early research suggests that replacing typical snacks with pecans may improve insulin sensitivity and metabolic markers in adults at risk for cardiovascular disease, though more large-scale human trials are needed to confirm these specific effects .24
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
690 kcal · 35% DV target
9.19 g · 18% DV target
71.0 g · 91% DV target
6.40 g · 23% DV target
4.13 g · 8% DV target
5.94 g · 30% DV target
Not a benefit — best kept low
Seasonality has not been estimated for this ingredient yet.
Store in a cool, dark place to prevent oils from turning rancid.
Cold storage significantly extends freshness.
Pecan trees require significant water, though they sequester carbon effectively over their long lifespans.
The pecan is the only major tree nut indigenous to North America, and its name is derived from an Algonquian word meaning a nut requiring a stone to crack.