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Food

Nuts, Pecans

Foods / Nuts, Pecans

About This Food

Description

Don't let the "conventional" advice that pecans are junk food deter you from enjoying these antioxidant-packed Georgia delights.

While pecans are low in protein and high in fat, they contain nearly triple the free-radical fighting power of blueberries and more antioxidant power than any other nut.

And to boot, these rich nuts contain the rare cancer-fighting phytonutrient ellagic acid. What pecans lack in vitamins and minerals, they make up for in antioxidants.

Toss pecans into your favorite salad, crumble and use as a crust for fish (like mahi-mahi) or add to your favorite low-glycemic dessert recipe found in our desserts section.  

Antioxidant Score (ORAC)=17,940

 

Selecting & Storing

Choose unshelled pecans with clean, unblemished, unbroken shells. Store pecans in an airtight container tightly in a cool, dry place for up to 6 months.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • Manganese
Good Source of
  • Fiber
  • Copper
  • Thiamin
  • ALA Omega-3
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • No Corn
  • No Yeast
  • No Peanuts
  • Low Carbohydrate
  • Low Cholesterol
  • Low Sodium
  • Low Sugars
Nutrition & Macros
Nutrition Information

Serving size: 1 ounce(s) pecans:93 kcal calories

Chart Icon. View Calorie Breakdown

Calories: 193

Omega-6 / Omega-3 ratio: 21 : 1

Macronutrients
Amount
Total Fat
20.15 g
Saturated Fat
1.73 g
Monounsaturated Fat
11.42 g
Polyunsaturated Fat
6.05 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
276 g
ALA
276 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
3.88 g
Net Carbohydrate
1.19 g
Sugars
1.11 g
Fiber
2.69 g
Protein
2.57 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
15.68 IU
0%
Vitamin C
0.31 mg
1%
Vitamin D
0 IU
0%
Vitamin E
0.39 IU
1%
Vitamin B6
0.06 mg
3%
Vitamin B12
0 mcg
0%
Vitamin K
0.98 mg
1%
Folate
6.16 mcg
2%
Niacin
0.33 mg
2%
Riboflavin
0.04 mg
2%
Thiamin
0.18 mg
12%
Choline
11.34 mg
2%
Minerals
Calcium
19.6 mg
2%
Copper
0.34 mg
17%
Iron
0.71 mg
4%
Magnesium
33.88 mg
8%
Manganese
1.26 mg
63%
Phosphorous
77.56 mg
8%
Potassium
114.8 mg
3%
Selenium
1.06 mcg
2%
Sodium
0 mg
0%
Zinc
1.27 mg
8%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
8.12 mcg
Beta-cryptoxanthin
2.52 mcg
Lutein + zeaxanthin
4.76 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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