Nut

Pecan

A buttery native nut whose healthy fats and minerals may help gently support the heart.

🌱 What it is

Pecans grow on tall trees native to North America, encased in a smooth brown shell that splits to reveal a rich, buttery kernel. They have long been gathered and enjoyed both fresh and toasted.

✨ How it may help

May help support healthy cholesterol with its unsaturated fat content
Traditionally used to support the heart as part of a balanced diet
May help support healthy digestion with its fiber content
May help support antioxidant intake with its natural plant compounds

🥄 How to use it

Eat a small handful of raw or lightly toasted pecans, or sprinkle chopped pecans over oatmeal and salads.

🥗 Nutrition

Per 1 oz (28 g, about 19 halves) · about 196 calories

Unsaturated fat 18 g
Fiber 2.7 g
Manganese 1.3 mg
Copper 0.3 mg

Source: USDA FoodData Central

⚖️ Caution

Tree nuts are a common allergen; avoid pecans if you react to them. Pecans are calorie-dense, so a small handful rather than a heaping bowl is the wholesome amount.

🍃 A note from nature

Pecan trees can grow for well over a century, still bearing generously in old age - a picture of a long life that continues to give good fruit.