📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 691 kcal | 35% | |
| Carbohydrates | 13.9g | 5% | |
| Dietary fibre | 9.6g | 34% | |
| Sugars | 3.97g | — | |
| GI | ~10 — Low | — | |
| Protein | 9.2g | 18% | |
| Oleic acid (mono) | 40.8g | — | |
| Zinc | 4.5mg | 37% | |
| Manganese | 4.5mg | 225% | |
| Vitamin E | 24.4mg | 136% | |
| Thiamine B1 | 0.66mg | 44% | |
| Copper | 1.19mg | 60% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Pecans have the highest antioxidant capacity (ORAC value) of any tree nut — approximately 17,940 µmol TE/100g. This is driven by their unique ellagitannin content (the same class of polyphenols as pomegranate) and high gamma-tocopherol (a form of vitamin E with different biological activity to the alpha-tocopherol in most supplements). A clinical study at Loma Linda University found that regular pecan consumption raised gamma-tocopherol blood levels by 12% and reduced LDL oxidation — a key early step in heart disease.
Pecans contain 40.8g of oleic acid per 100g — the same heart-protective monounsaturated fat that makes olive oil renowned for cardiovascular health. Multiple clinical trials show pecan consumption significantly reduces total cholesterol, LDL cholesterol and triglycerides. A 2018 randomised trial published in Nutrients found that eating a small daily serving of pecans improved multiple cardiometabolic risk factors in overweight adults within 4 weeks.
At 4.5mg of manganese per 100g, pecans provide 225% of the daily requirement — exceeded among nuts only by pine nuts. Manganese is critical for bone matrix formation, carbohydrate metabolism, wound healing and the antioxidant enzyme superoxide dismutase (MnSOD). Combined with pecans' zinc (37% RDI) and copper (60% RDI), they provide exceptional micromineral density for bone and connective tissue health.
Pecans provide 44% of daily thiamine (B1 — essential for neural energy metabolism and nerve signal transmission), meaningful zinc (critical for synaptic function, memory and cognitive development) and the ellagitannin antioxidants that cross the blood-brain barrier and reduce neuroinflammation. Population studies show higher nut consumption — with pecans specifically studied — is associated with better cognitive performance in older adults.
⚠️ Who should limit or avoid
Pecan allergy is a recognised tree nut allergy that can cause anaphylaxis. Pecans are in the Juglandaceae (walnut) family and share allergenic proteins with walnuts — cross-reactivity between pecans and walnuts is common. People with walnut allergy should approach pecans with caution and allergist guidance.
Pecans are among the most calorie-dense nuts at 691 kcal per 100g. A 30g serving (approximately 15 pecan halves) provides about 207 calories. Their rich, buttery flavour makes them easy to overeat — especially in candied or glazed forms. Measure portions and choose natural (uncoated) pecans.
Pecans provide 136% of daily vitamin E per 100g. Very high vitamin E intake has mild blood-thinning properties that can potentially interact with anticoagulant medications. At typical serving sizes (28–30g/day), this is unlikely to be clinically significant, but people on warfarin should maintain consistent intake and inform their healthcare team.
🛒 How to select & buy pecans
Fresh pecans are uniform tan to medium brown with a smooth, waxy shell surface. Shrivelled or shrunken kernels indicate dehydration or age. Any dark spots, mould or rancid smell are disqualifying. Good-quality pecan halves should be plump, fill their shell and have a consistent light to medium brown colour without bleached or blackened areas.
In-shell pecans stay fresh significantly longer than pre-shelled halves — the shell is a natural oxygen barrier. For maximum freshness, buy in-shell and crack as needed. Shelled pecan halves and pieces are convenient but should be refrigerated or frozen immediately after purchase as their high oleic acid content still allows rancidity over time. Check best-before dates carefully on bagged shelled pecans.
Pecan halves command a price premium and are best for eating out of hand, salads and decorative topping where appearance matters. Pecan pieces and chips are significantly cheaper and ideal for baking, granola, trail mix and any application where the nut will be chopped or hidden. Nutritionally identical — choose by application and budget.
🧊 Storage tips & shelf life
In-shell pecans store well at room temperature in a sealed container. Shelled pecans are shorter-lived but suitable for pantry storage in cool Australian conditions. In summer, refrigerate shelled pecans immediately as warm temperatures accelerate rancidity of the oleic acid.
Best storage for shelled pecans in Australian conditions. Refrigeration dramatically extends freshness — shelled pecans keep for a full year when refrigerated. Bring to room temperature before eating for the best flavour expression. The rich buttery notes of pecans are most pronounced at room temperature.
Excellent long-term storage — pecans freeze with no quality loss and can be used directly from frozen in baking and cooking. Ideal for buying Australian pecans in season (April–June) and storing throughout the year. Frozen pecans add directly to baked goods without thawing.
📖 About pecans — complete guide
The pecan (Carya illinoinensis) is the only major tree nut native to North America — and is deeply embedded in Indigenous American cultures across the continent's south and centre. The word 'pecan' derives from the Algonquin word pacane, meaning 'a nut requiring a stone to crack' — a reference to the difficulty of cracking the thin but hard shell. Native American tribes across Texas, Oklahoma, Louisiana and Mississippi relied on pecans as a critical caloric food source, storing them through winter and trading them across vast networks. They were introduced to European colonisers in the 16th century and were cultivated by both George Washington (who planted pecan trees at Mount Vernon, reportedly gifted by Thomas Jefferson) and Thomas Jefferson at Monticello. The pecan became the state tree of Texas, reflecting its cultural significance to the region.
Pecans' distinction as the highest-antioxidant nut is driven by two unusual compounds: ellagitannins (the same polyphenol class that makes pomegranate exceptional) and gamma-tocopherol. Most vitamin E supplements and fortified foods contain alpha-tocopherol, but gamma-tocopherol — the dominant form in pecans — has complementary and in some ways superior biological activity, particularly in reducing reactive nitrogen species (peroxynitrite) that alpha-tocopherol cannot neutralise. A landmark Loma Linda University clinical trial demonstrated that eating one serving of pecans daily for 8 weeks raised gamma-tocopherol blood levels by 12%, significantly reduced total and LDL cholesterol, and reduced LDL oxidation — all without adverse effects on any other biomarker. The combination of these antioxidant properties with heart-healthy oleic acid and meaningful fibre makes the pecan one of the most comprehensively cardiovascular-protective nuts in current research.