What are pecans?

Pecans come from the Carya illinoinensis, a species belonging to the family Juglandaceae native to central and southern areas of the United States of America and now cultivated in many areas of the world.


What are the nutritional properties of pecans?

100 g pecans bring 691 calories in the form of:

  • 13.9 g carbohydrates
  • 9.2 g of protein
  • 71.9 g lipid (in particular monounsaturated fatty acids, including oleic acid)


Also 100 g pecans contain:

  • 9.6 g of fibers
  • 24.4 mg of vitamin E (in particular gamma-tocopherol)
  • 1.1 mg of vitamin C
  • 1.2 mg of niacin
  • 0.9 mg of pantothenic acid
  • 0.66 mg of thiamine
  • 0.2 mg of pyridoxine
  • 0.13 mg of riboflavin
  • 22 micrograms of folate
  • 56 IU of vitamin A
  • 410 mg of potassium
  • 277 mg of phosphorus
  • 121 mg of magnesium
  • 70 mg of calcium
  • 4.53 mg of zinc
  • 4.5 mg of manganese
  • 2.53 mg of iron
  • 1.2 mg of copper
  • 3.8 micrograms of selenium

Pecans are also a source of beta-carotene, cryptoxanthin, zeaxanthin, lutein and ellagic acid.


When should you NOT eat pecans?

No conditions in which the consumption of pecans may interfere with medications or other substances is known.


Seasonality of pecans

Pecans are available on the market throughout the year .


Possible benefits and drawbacks of pecans

Pecans are excellent sources of minerals and vitamins that are involved as cofactors in many metabolic reactions. The consumption of these seeds, which are rich in monounsaturated fatty acids, can help reduce bad cholesterol and increase the good one. Also pecans may help protect the cardiovascular system with their antioxidants. The result could be a reduction in the risk of coronary heart disease and stroke.

More generally, the molecules created by the consumption of pecans may increase the antioxidant defenses of the organism. According to some studies the antioxidants of pecans may also help protect health from infections, tumors and other diseases associated with oxidative stress. In addition, the antioxidant power of vitamin E may help protect the skin and mucous membranes.

Pecans can trigger allergic reactions.