Nuts Seeds10 recipes
pecans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
pecanspecan halves
SERVING
CALORIES
691
PROTEIN
9.2g
CARBS
13.9g
FAT
72g
FIBER
9.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories691kcal—
Protein9.2g18%
Carbohydrates13.9g5%
Fiber9.6g34%
Sugar4.0g8%
Total fat72g92%
Saturated fat6.2g31%
Trans fat0g—
Cholesterol0mg0%
Water3.5g—
MINERALS
Sodium0mg0%
Potassium410mg9%
Calcium70mg5%
Iron2.5mg14%
Magnesium121mg29%
Phosphorus277mg22%
Zinc4.5mg41%
Copper1.2mg133%
Manganese4.5mg196%
Selenium3.7µg7%
VITAMINS
Vitamin A3.0µg0%
Vitamin C1.1mg1%
Vitamin D0µg0%
Vitamin E1.4mg9%
Vitamin K3.5µg3%
Thiamin (B1)0.66mg55%
Riboflavin (B2)0.13mg10%
Niacin (B3)1.2mg7%
Pantothenic acid (B5)0.86mg17%
Vitamin B60.21mg12%
Folate (B9)22µg6%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup100g
1 tablespoon6.3g
1 teaspoon2.1g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter420g
1 piece1.2g
HEALTH BENEFITS
Why eat it.
- ✓High in heart-healthy monounsaturated fats
- ✓Excellent source of manganese for bone health
- ✓Rich in antioxidants like ellagic acid
- ✓Contains fiber which aids in digestive health
- ✓Low glycemic index helps manage blood sugar
COOKING TIPS
In the kitchen.
- 1Toast at 350°F (175°C) for 5-10 minutes to intensify flavor and crunch
- 2Use as a gluten-free crust for fish or chicken by finely grinding
- 3Add to salads or oatmeal for a boost of healthy fats and texture
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 6 months
- Freeze in heavy-duty freezer bags for up to 2 years to prevent rancidity
- Keep away from high-odor foods as pecans absorb surrounding scents
FAQ
Frequently asked questions.
How long do pecans last at room temperature?
Pecans have a high oil content and can go rancid quickly; they only last about 1-2 months at room temperature.
Can I freeze pecans?
Yes, pecans freeze exceptionally well and can be stored in the freezer for up to 2 years without losing quality.
What is the best substitute for pecans in baking?
Walnuts are the best substitute due to their similar texture and oil content, though they have a slightly more bitter flavor.
How can I tell if pecans have gone bad?
Rancid pecans will have a bitter, chemical-like taste and may smell like paint thinner or old oil.
Do pecans need to be soaked before eating?
While not required, soaking pecans for 4-6 hours can help reduce phytic acid and make them easier to digest.
Are pecans healthy for weight loss?
In moderation, the fiber and healthy fats in pecans can promote satiety, though they are calorie-dense.
How do I pick the best pecans in the shell?
Choose nuts that feel heavy for their size and don't rattle when shaken, which indicates the kernel is plump.
Are pecans a common allergen?
Yes, pecans are tree nuts, which are one of the most common food allergens.
RECIPES
Cook with pecans.
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