High in unsaturated fats and containing 19 vitamins and minerals, pecans are a delicious and nutritious little treat! They're also the only tree nut native to North America and rank among the top 15 highest antioxidant foods. They're great for heart health, muscle health, and reduce the risk of stroke thanks to their magnesium content.

Selection Process

Buy premium, unshelled pecans when you can. Make sure their shell is hard and that they don't rattle (an indication of age.) If only the shelled varieties are available, look for packaged nuts free of chemicals, pesticides, or flavoring of any kind.

Nutrition Facts

Serving Size: 1 pecan (3.0 g)

Amount Per Serving

Calories: 20.7

% Daily Value*

Total fat 2.2g 3.3%

Saturated Fat 0.2g 0.9%

Cholesterol 0.0mg 0.0%

Sodium 0.0mg 0.0%

Total Carbs 0.4g 0.1%

Dietary Fiber 0.3g 1.1%

Sugars 0.1g

Alcohol 0.0g

Protein 0.3g

Vitamin A 0.0% Vitamin C 0.1%
Calcium 0.2% Iron 0.4%
Vitamin D 0.0% Vitamin E 0.1%
Vitamin K 0.1% Thiamin 1.3%
Riboflavin 0.2% Niacin 0.2%
Vitamin B-6 0.3% Folate 0.2%
Vitamin B-12 0.0% Panto. acid 0.3%
Phosphorus 0.8% Magnesium 0.9%
Zinc 0.9% Selenium 0.2%
Copper 1.8% Manganese 6.7%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.