Pecan Nuts Raw

Pecans are the edible nuts of the pecan tree (Carya illinoinensis), native to North America. They have a rich, buttery flavor with a slightly sweet and nutty taste. Raw pecans come encased in a hard shell that needs to be cracked open. They are widely used in cooking and baking, especially in desserts like pecan pie, but are also enjoyed as a healthy snack on their own.

Nutritional Value (per 1 oz / 28 grams raw pecans)
• Calories: ~196 kcal
• Protein: 2.6 g
• Fat: 20.4 g (mostly healthy monounsaturated and polyunsaturated fats)
• Carbohydrates: 3.9 g
• Fiber: 2.7 g
• Sugars: 1.1 g
• Vitamins & Minerals:
o Vitamin E: 0.4 mg
o Thiamine (B1): 0.2 mg
o Magnesium: 34 mg
o Zinc: 1.3 mg
o Phosphorus: 79 mg
o Copper: 0.3 mg
o Manganese: 1.3 mg
Pecans are calorie-dense due to their healthy fat content and provide a good amount of fiber and micronutrients.

Health Benefits
• Heart Health: Rich in monounsaturated fats and antioxidants, pecans can help reduce LDL (“bad”) cholesterol and support cardiovascular health.
• Antioxidant-Rich: Pecans contain vitamin E and other antioxidants that help combat oxidative stress and inflammation.
• Digestive Health: The fiber in pecans aids digestion and supports gut health.
• Weight Management: Despite being calorie-dense, pecans can promote satiety, helping control appetite when eaten in moderation.
• Bone Health: They provide minerals like magnesium and phosphorus, which are important for bone strength.
• Blood Sugar Control: The healthy fats and fiber in pecans can help moderate blood sugar spikes.

Uses
• Eaten raw as a snack
• Added to salads for crunch
• Mixed into oatmeal or yogurt
• Used in baking (e.g., pies, cookies, bread)
• Ground into pecan butter or used in granola
• Added to vegetarian dishes for texture and flavor