Pecan

Pecans are commonly used as a snack, either raw or roasted, and are a key ingredient in various desserts, salads, and main dishes. They can also be processed into pecan oil, butter, flour, or milk, making them a versatile ingredient for those looking to add a touch of nuttiness to their meals.

A 1-ounce (28 grams / approx. 19 halves) serving of pecans contains about 196 calories.

That same serving size has about 2.6 grams of protein.

Pecans are high in fats, with around 20.4 grams of total fats per serving, most of which are monounsaturated and polyunsaturated fats.

Pecans contain about 3.9 grams of carbohydrates per serving.

They are a good source of B vitamins, particularly vitamin B1 (thiamin) and vitamin B6.

Pecans are rich in essential minerals, including magnesium, phosphorus, zinc, and manganese.

Pecans are a heart-healthy nut, as their high levels of monounsaturated fats can help reduce the risk of cardiovascular disease. They also have antioxidant properties due to their vitamin E content, which helps fight inflammation and protect the body from oxidative stress. Their fiber content can aid in digestion and promote satiety, which may help with weight management.

While pecans have numerous health benefits, they are high in calories and fats, which can contribute to weight gain if consumed in excess. Additionally, as with many nuts, pecans can cause allergic reactions in some individuals. They should also be consumed in moderation by those with nut allergies or those watching their caloric intake.

Pecans are a key ingredient in sweet treats such as pecan pie, pralines, and pecan sandies. They can also be found in savory dishes like roasted vegetables with pecans, pecan-crusted chicken, and pecan-studded stuffing.

Pecans can be eaten raw, toasted, or candied. They are often baked into pastries and desserts and can be ground to use in crusts or as a thickener in sauces and soups.

Pecans pair well with flavors such as maple, caramel, chocolate, and spices like cinnamon and nutmeg. They also complement fruits like apples, pears, and bananas, as well as vegetables such as sweet potatoes and carrots.

Pecans are a delicious and versatile nut that offer a bounty of health benefits. With a rich history in North American cuisine, they have become a beloved ingredient around the world. Despite their high caloric content, they can be a nutritious addition to a balanced diet when consumed in appropriate quantities. Whether used in a decadent dessert or as a crunchy addition to a salad, pecans are sure to add flavor and texture to any dish.