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 Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
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 Heart Health
Fiber
2.7gSupports heart health by providing essential fiber
Magnesium
34mgSupports heart health by providing essential magnesium
Best Ways to Eat Pecans (Raw) for Heart Health
- 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:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
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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