Pecans: Nutrients, What Research Shows and Safety

Pecans are the kernels of the pecan tree, Carya illinoinensis, a member of the walnut family (Juglandaceae). The part we eat is the kernel inside the shell, usually sold shelled as halves or pieces. People eat pecans for their fats, fiber and minerals such as manganese and copper. This page covers pecans as a food. It keeps them apart from oils and supplements, and from hype. It is information only, not a plan for what to eat.

Read this first

• Pecans are a tree nut. Tree nut allergy can be severe and tends to last a lifetime. [9] For trouble breathing or swelling of the face, lips or throat, call 911 (or your local emergency number). [9]
• People allergic to walnut are often reported to react to pecan too, because the two are close relatives. [7]
• Whole nuts, and nut butter in chunks or spoonfuls, are listed by the CDC as choking hazards for young children. [10]
• Pecans are energy dense: about 196 kcal in one ounce (28 g). [1]
• Evidence in short: several small to medium trials and a 2026 pooled analysis of 10 trials found lower cholesterol and triglycerides. Pecans showed little effect on blood sugar, weight or blood pressure. [2][3][4]

What is in it (USDA values)

Source: USDA FoodData Central, "Nuts, pecans" (FDC 170182). [1] Per-serving numbers use the USDA portion of 1 ounce (28.35 g). % Daily Value uses the FDA 2016 Daily Values; values vary with variety, growing place, roasting and storage.

USDA lists about 41 g of monounsaturated and 22 g of polyunsaturated fat per 100 g, which is most of the fat. [1] We did not read a source that measured plant compounds such as polyphenols in pecans, so we do not describe any here.

What research says

Eaten as food versus other forms. All of the trials above used whole pecans as a food. None used pecan oil, extract or a supplement, so these results say nothing about those products. We could not see funding statements in the abstracts we read for the two pecan trials, so we cannot say whether the nut industry paid for them; check the full papers. An observational link (people who eat nuts are healthier) is not proof that the nuts caused it.

How much is a normal serving

The USDA household portion for pecans is 1 ounce, about 19 halves (28 g), with about 196 kcal. [1] This is the figure from the USDA file, not a prescription. The trials above used 57 to 68 g a day, which is about two to two and a half ounces. [2][3] Eating more or less is a choice for you and your clinician or dietitian. USDA numbers are for raw pecans; roasted, salted, candied or coated pecans differ, so check the label. We did not find a study in the sources we read comparing raw and roasted pecans for health effects.

For a rough sense of the FDA heart-health claim for nuts: the 2017 FDA letter on macadamia nuts says the claim is disqualified above 4.0 g saturated fat per 50 g of nuts. [11] USDA lists pecans at 6.18 g per 100 g, about 3.1 g per 50 g. [1] We could not read FDA's 2003 nut letter, so we do not say whether pecans are covered.

Safety, allergy and medicines

• Tree nut allergy. The NHS lists pecans among the tree nuts that can cause food allergy; reactions can start right away or later and can involve several parts of the body. [8] MedlinePlus says allergies to peanuts, tree nuts and shellfish tend to last a lifetime, and that any serious reaction after eating needs 911. [9] See nut and seed allergy basics.
• Walnut and pecan. Authors of a mouse study say that people allergic to walnut are often cross-reactive to pecan, citing human data showing closely matching IgE levels (a correlation of 0.96) and 88% sequence identity between the walnut and pecan 2S albumin allergen proteins. [7] This is a secondhand human report inside an animal paper; an allergist can say which nuts you can eat.
• Peanut is a different allergy. Peanut is a legume, not a tree nut. We did not read a source on how often the two overlap.
• Choking in young children. The CDC lists whole or chopped nuts and seeds, and nut butter in chunks or spoonfuls, as potential choking hazards for young children. [10] See foods for babies and toddlers.
• Calories. One ounce is about 196 kcal. [1] The pooled pecan analysis found little effect on body weight, but a 12-week trial saw a non-significant rise of 0.7 kg. [4][3]
• Medicines and kidneys. We did not find a source we could read describing medicine interactions or kidney-diet limits for pecans as a food, so we make no claim either way. A pharmacist can check. See foods and medicine interactions.

Choosing, storing and food safety

• We did not read an official source on rancidity or mold in pecans. For storage, mold and aflatoxin basics, see storing nuts and seeds.
• Check the label for added salt, sugar, oil and flavorings, and for allergy warnings on shared equipment.

Related pages

• Nuts and seeds for heart health: what trials found
• Pecans, cashews, Brazil nuts and macadamias
• Cashews
• Food allergy basics and emergency signs
• Foods for cholesterol and heart health
• Foods for babies and toddlers