Pecans (Raw) Overview
Pecans are among the most antioxidant-rich nuts, providing exceptional manganese, copper, and thiamin. These buttery nuts contain heart-healthy monounsaturated fats and plant sterols that may lower cholesterol. Pecans offer unique polyphenol antioxidants that support brain health and reduce inflammation throughout the body.
Why Pecans (Raw) Helps With Energy & Vitality
Sustained energy comes from the right combination of nutrients that support cellular energy production, stable blood sugar, and optimal oxygen delivery. The best energy foods provide slow-releasing fuel without the crashes associated with sugar and caffeine.
Pecans (Raw) Nutrition Facts
Per 28g (1 oz (19 halves))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 196 | — |
| Protein | 2.6g | 5% |
| Total Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 2.7g | 10% |
| Sugar | g | — |
| Total Fat | 20.4g | 26% |
| magnesium | 34mg | % |
| zinc | 1.3mg | % |
| vitaminB1 | 0.2mg | % |
| copper | 0.3mg | % |
GI: 10 ()
Key Nutrients in Pecans (Raw) for Energy & Vitality
Magnesium
34mgSupports energy & vitality by providing essential magnesium
Best Ways to Eat Pecans (Raw) for Energy & Vitality
- Eat raw or lightly toasted as snack
- Add to oatmeal or yogurt for crunch
- Make pecan butter for spreading
- Use in baked goods and desserts
- Sprinkle on salads with cheese
- Make candied pecans for treats
Pro Tip:
For sustained energy, eat smaller, balanced meals every 3-4 hours rather than large meals that cause energy dips. Include protein at every eating occasion.
Pecans (Raw) Health Benefits
- Among highest antioxidant content of all nuts
- Exceptional manganese (64% DV) for metabolism
- Very high copper (38% DV) for energy production
- Good thiamin source (12% DV) for nerve function
- Rich in heart-healthy monounsaturated fats
- Contains plant sterols lowering cholesterol
- May improve brain function and reduce dementia risk
- Supports heart health and reduces inflammation
Important Considerations
- Tree nut allergy common and potentially severe
- Very high in calories (196 per ounce) - portion control important
- Can become rancid quickly - store properly
- May be contaminated with mold - inspect before eating
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