Pecans

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Pecans are indigenous to the United States and are grown mainly in Texas, Louisiana, Mississippi, and Georgia. They are especially popular in the South. Pecans’ flavor improves within the first three weeks of harvesting, but after that, they can go rancid quickly because of their high oil content.

Varieties

There are over 300 varieties of pecans. Most varieties are a little over one inch in length and consist of two lobes, similar to the walnut but more delicate in flavor.

Buying and storing tips

Look for pecans in the shell that do not rattle when shaken, that feel heavy for their size, and that have no cracks in the shell. Since shelled pecans turn rancid quickly, it is best to buy them in the shell for maximum freshness. Once shelled, pecans should be refrigerated or frozen in an airtight container, where they will keep for six months to a year.

Availability

Pecans are available year-round.

Preparation, uses, and tips

Shelled pecans can be used straight out of the package. Chopped pecans are used in baking and are especially popular in the American South where they are used to make a traditional pecan pie, a popular dessert. They are also used in savory dishes, such as stuffing, and are added to a number of other foods, such as ice cream and cookies. Pecans are often spiced and served whole as a snack.

Nutritional Highlights

Pecans, 20 halves (1 oz.)
Calories: 196
Protein: 2.6g
Carbohydrate: 3.9g
Total Fat: 20.4g
Fiber: 2.7g

Health benefits and concerns

Acrodermatitis enteropathica

Acrodermatitis enteropathica is a rare inherited disorder that results in the inability to absorb adequate amounts of zinc from the diet. Anyone who is severely zinc deficient can develop the symptoms of the inherited form of this disorder. Pumpkin seeds, pecans, and Brazil nuts are all high in zinc. However, people with acrodermatitis enteropathica also need to take zinc supplements.

Prostate cancer

Alpha-linolenic acid is a fatty acid found in many foods. Most, but not all, studies have found that high dietary or blood levels of alpha-linolenic acid correlate with an increased risk of prostate cancer. It is not clear, however, whether this association reflects a cause-effect relationship. Concentrations of alpha-linolenic acid are high in almonds, Brazil nuts, cashews, flaxseed, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, and walnuts.

Health benefits and concerns for nuts and seeds
Many health benefits and concerns associated with this food are applicable to other nuts and seeds. Read about health benefits and concerns for nuts and seeds for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.