Health BENEFITS of Pecans:
High in Manganese
- helps the body absorb calcium
- important for strong bones and joints
- supports antioxidant enzymes that fight free radicals
(see full list here)
High in Copper
- aids in producing ATP, the body's main source of energy
- helps release stored iron to make oxygen-carrying red blood cells
- assists in making and maintaining strong connective tissues
(see full list here)
High in Vitamin B1
- helps the body convert food into energy
- promotes a strong digestive system
- supports the production of hydrochloric acid
(see full list here)
High in Polyphenols (Phytonutrients)
- assists in lowering blood pressure and hearth disease risk
- aid in reducing inflammation and oxidative stress
- help slow down carbohydrate digestion and tumor growth
High in Sterols (Phytonutrients)
- aid in reducing inflammation and blood cholesterol
- strengthen the immune system
- promote hormonal balance
Good Amounts of:
MACRONUTRIENT PERCENTAGE OF CALORIES
(1/4 cup pecan halves = approximately 196 calories)
MACRONUTRIENT BREAKDOWN
(grams per 1/4 cup pecan halves)
3.9g
Carbohydrates
2.6g
Protein
20.4g
Fat
FIBER & NATURAL SUGARS
(grams per 1/4 cup pecan halves)
2.7g
Fiber*
1.1g
Natural Sugars*
NET CARBS
(grams per 1/4 cup pecan halves)
1.2g
Carbohydrates – Fiber = Net Carbs
*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.
*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)
Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.