Table of ContentsView AllTable of ContentsPecans vs. WalnutsHealth Benefits of PecansServing SizePecan-Inspired Meals
Table of ContentsView All
View All
Table of Contents
Pecans vs. Walnuts
Health Benefits of Pecans
Serving Size
Pecan-Inspired Meals
Pecans are among the top contenders ofnutspacked with healthy fats, proteins, vitamins, and minerals. The essential nutrients in this rich, flavorful nut are linked to potential health benefits, includingblood sugarstabilization, heart disease protection, and immunity support.Based on nutritional value, you may have difficulty deciding between pecans and walnuts as a snack, topping, or main ingredient in your meal planning.This article discusses the health advantages of eating pecans, providing tips on portion sizes and ways to incorporate them into your diet.Xsandra / Getty ImagesNutritionally, Which Is Better, Pecans or Walnuts?Pecans andwalnutsare some of the healthiest nuts. While they’re similar in calories per 1-ounce serving, here’s how each one’s nutrient levels stack up.Pecans are high in what’s considered “good” fat—with most fat content coming from the heart-healthymonounsaturated and polyunsaturated fats. In addition, pecans are chock full of vitamins like vitamin E, vitamin A, vitamin B, potassium, magnesium, zinc, and calcium.On the other hand, walnuts have high amounts of the omega-3 fatty acidalpha-lipoic acid(ALA), a heart-healthy fat derived from plants. Consuming roughly half a cup of walnuts can also help reduce levels of low-density lipoprotein (LDL) cholesterol (“bad” cholesterol), leading to better cardiovascular health and a lower risk of heart disease andstroke.A 1-ounce, or 28 gram (g), serving of pecans and walnuts contains:PecansFat: 20.4 grams (g)Fiber: 2.72 gProtein: 2.6 gPotassium: 116 milligrams (mg)Magnesium: 34.3 mgCalcium: 19.8 mgZinc: 1.28 mgWalnutsFat: 17 gFiber: 1.99 gProtein: 4 gPotassium: 129 mgMagnesium: 42.3 mgCalcium: 19.9 mgZinc: 0.834 mg6 Benefits of Snacking on or Cooking With PecansNuts are typically a nutritious addition to any diet. They are filled with protein, fiber, andomega-3 fatty acids. They also protect against heart disease,diabetes, and more.Most of the health benefits of pecans are linked to the nut’s unsaturated fat, fiber, andpolyphenols(a type of antioxidant).And in particular, pecans contain moreflavonoids(another kind of antioxidant) than other tree nuts.Researchers have found the following benefits of pecan consumption:Diabetes ProtectionThe fiber, low carbohydrate, and healthy fat content of pecans can help stabilize blood sugar, benefiting people with diabetes or prediabetes. Eating more tree nuts can reduce two primary markers for diabetes management: fastingglucoseandhemoglobin A1c levels.Cancer PreventionOverall, nut consumption has been shown to help decrease the risk of various cancers. In particular, studies have suggested that eating pecans daily may lead to a reduction in the risk forpostmenopausalbreast cancer (breast cancer in the years following the cessation of menstrual cycles).Weight ManagementEating more nuts has been linked to weight loss. Some research suggests that consuming pecans regularly is linked to having alower body mass index(BMI) and waist circumference, which are tools that may help estimate weight status and chronic health condition risks.Cardiovascular ProtectionSwapping out a handful of pecans daily with a saturated fat portion may protect against cardiovascular disease andtype 2 diabetes, particularly for those at risk for those conditions due to age, weight status, and body fat distribution.Digestion SupportBecause fiber helps regulate bowel movements and may preventintestinal cancer, pecans are a supportive food for your digestive system. A one-fourth cup of pecans contains around 3 g of fiber, which can help inch you toward the daily recommended intake of up to 35 g of fiber.Mental Health MaintenanceRecent research found that one serving a day of nuts may lead to a lower risk fordepression, likely thanks to the anti-inflammatory omega-3 fatty acids in nuts like pecans.Study participants who added eating nuts to their healthy lifestyle habits saw more significant benefits, though more research is still needed.What’s a Good Serving of Pecans?While nuts are a great addition to your diet, it’s worth being mindful of how many of them you consume daily to milk the benefits. Fortunately, pecans can help regulate blood sugar levels and appetite, which can cause you to feel fuller for longer.Experts recommend eating one-fourth cup (about a handful) of raw and unsalted pecans. This handful should equal out to around 180 calories.Try preportioning nuts rather than reaching into a bag or container to prevent overeating.Pecan-Inspired MealsPecans don’t have to serve as a solo snack. This versatile and flavorful nut can be added to condiments, main, or side dishes as a solid source of protein.Here are some ideas for a pecan-rich diet:Try pecan butter instead of peanut butter on your favorite toast or sandwich breadChoose a roasted version of snack pecans, which can help boost the quality and flavorMix pecans into your favorite store-bought or homemade trail mix for a fun twist on a sweet and salty snackAdd halved pecans to your salads or as a topping on main dishes, like a casseroleSprinkle pecans on oatmeal or yogurtBake crumbled pecans into cookies or other sweet treatsWhether as a snack or in a meal, pair pecans with a carbohydrate to round out your plate. This combination can help you feel fuller longer.SummaryWhen consumed in moderation, nuts can be a key component of a healthful diet. Their essential nutrients that can help protect against chronic health conditions like diabetes, heart disease, certain types of cancer, and more. This flavorful, buttery nut is a solid, healthy choice for a snack, topping, or ingredient in recipes—their potential long-term health benefits are a bonus.
Pecans are among the top contenders ofnutspacked with healthy fats, proteins, vitamins, and minerals. The essential nutrients in this rich, flavorful nut are linked to potential health benefits, includingblood sugarstabilization, heart disease protection, and immunity support.
Based on nutritional value, you may have difficulty deciding between pecans and walnuts as a snack, topping, or main ingredient in your meal planning.
This article discusses the health advantages of eating pecans, providing tips on portion sizes and ways to incorporate them into your diet.
Xsandra / Getty Images
Nutritionally, Which Is Better, Pecans or Walnuts?
Pecans andwalnutsare some of the healthiest nuts. While they’re similar in calories per 1-ounce serving, here’s how each one’s nutrient levels stack up.
Pecans are high in what’s considered “good” fat—with most fat content coming from the heart-healthymonounsaturated and polyunsaturated fats. In addition, pecans are chock full of vitamins like vitamin E, vitamin A, vitamin B, potassium, magnesium, zinc, and calcium.
On the other hand, walnuts have high amounts of the omega-3 fatty acidalpha-lipoic acid(ALA), a heart-healthy fat derived from plants. Consuming roughly half a cup of walnuts can also help reduce levels of low-density lipoprotein (LDL) cholesterol (“bad” cholesterol), leading to better cardiovascular health and a lower risk of heart disease andstroke.
A 1-ounce, or 28 gram (g), serving of pecans and walnuts contains:
PecansFat: 20.4 grams (g)Fiber: 2.72 gProtein: 2.6 gPotassium: 116 milligrams (mg)Magnesium: 34.3 mgCalcium: 19.8 mgZinc: 1.28 mgWalnutsFat: 17 gFiber: 1.99 gProtein: 4 gPotassium: 129 mgMagnesium: 42.3 mgCalcium: 19.9 mgZinc: 0.834 mg
PecansFat: 20.4 grams (g)Fiber: 2.72 gProtein: 2.6 gPotassium: 116 milligrams (mg)Magnesium: 34.3 mgCalcium: 19.8 mgZinc: 1.28 mg
Fat: 20.4 grams (g)
Fiber: 2.72 g
Protein: 2.6 g
Potassium: 116 milligrams (mg)
Magnesium: 34.3 mg
Calcium: 19.8 mg
Zinc: 1.28 mg
WalnutsFat: 17 gFiber: 1.99 gProtein: 4 gPotassium: 129 mgMagnesium: 42.3 mgCalcium: 19.9 mgZinc: 0.834 mg
Fat: 17 g
Fiber: 1.99 g
Protein: 4 g
Potassium: 129 mg
Magnesium: 42.3 mg
Calcium: 19.9 mg
Zinc: 0.834 mg
6 Benefits of Snacking on or Cooking With Pecans
Nuts are typically a nutritious addition to any diet. They are filled with protein, fiber, andomega-3 fatty acids. They also protect against heart disease,diabetes, and more.
Most of the health benefits of pecans are linked to the nut’s unsaturated fat, fiber, andpolyphenols(a type of antioxidant).And in particular, pecans contain moreflavonoids(another kind of antioxidant) than other tree nuts.
Researchers have found the following benefits of pecan consumption:
Diabetes Protection
The fiber, low carbohydrate, and healthy fat content of pecans can help stabilize blood sugar, benefiting people with diabetes or prediabetes. Eating more tree nuts can reduce two primary markers for diabetes management: fastingglucoseandhemoglobin A1c levels.
Cancer Prevention
Overall, nut consumption has been shown to help decrease the risk of various cancers. In particular, studies have suggested that eating pecans daily may lead to a reduction in the risk forpostmenopausalbreast cancer (breast cancer in the years following the cessation of menstrual cycles).
Weight Management
Eating more nuts has been linked to weight loss. Some research suggests that consuming pecans regularly is linked to having alower body mass index(BMI) and waist circumference, which are tools that may help estimate weight status and chronic health condition risks.
Cardiovascular Protection
Swapping out a handful of pecans daily with a saturated fat portion may protect against cardiovascular disease andtype 2 diabetes, particularly for those at risk for those conditions due to age, weight status, and body fat distribution.
Digestion Support
Because fiber helps regulate bowel movements and may preventintestinal cancer, pecans are a supportive food for your digestive system. A one-fourth cup of pecans contains around 3 g of fiber, which can help inch you toward the daily recommended intake of up to 35 g of fiber.
Mental Health Maintenance
Recent research found that one serving a day of nuts may lead to a lower risk fordepression, likely thanks to the anti-inflammatory omega-3 fatty acids in nuts like pecans.Study participants who added eating nuts to their healthy lifestyle habits saw more significant benefits, though more research is still needed.
What’s a Good Serving of Pecans?
While nuts are a great addition to your diet, it’s worth being mindful of how many of them you consume daily to milk the benefits. Fortunately, pecans can help regulate blood sugar levels and appetite, which can cause you to feel fuller for longer.
Experts recommend eating one-fourth cup (about a handful) of raw and unsalted pecans. This handful should equal out to around 180 calories.Try preportioning nuts rather than reaching into a bag or container to prevent overeating.
Pecans don’t have to serve as a solo snack. This versatile and flavorful nut can be added to condiments, main, or side dishes as a solid source of protein.
Here are some ideas for a pecan-rich diet:
Whether as a snack or in a meal, pair pecans with a carbohydrate to round out your plate. This combination can help you feel fuller longer.
Summary
When consumed in moderation, nuts can be a key component of a healthful diet. Their essential nutrients that can help protect against chronic health conditions like diabetes, heart disease, certain types of cancer, and more. This flavorful, buttery nut is a solid, healthy choice for a snack, topping, or ingredient in recipes—their potential long-term health benefits are a bonus.
18 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Baer DJ, Dalton M, Blundell J, Finlayson G, Hu FB.Nuts, energy balance and body weight.Nutrients. 2023;15(5):1162. doi:10.3390/nu15051162American Heart Association.Eating walnuts daily lowered bad cholesterol and may reduce cardiovascular disease risk.U.S. Department of Agriculture.Nuts, walnuts, dry roasted, with salt added.U.S. Department of Agriculture.Nuts, pecans.Gervasi T, Barreca D, Laganà G, Mandalari G.Health benefits related to tree nut consumption and their bioactive compounds.Int J Mol Sci. 2021;22(11):5960. doi:10.3390/ijms22115960Academy of Nutrition and Dietetics.Choose healthy fats.Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits—an overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT.Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: an umbrella review.Advances in Nutrition. 2022;13(6):2136-2148. doi:10.1093/advances/nmac077Van den Brandt PA, Nieuwenhuis L.Tree nut, peanut, and peanut butter intake and risk of postmenopausal breast cancer: The Netherlands cohort study.Cancer Causes Control. 2018;29(1):63-75. doi:10.1007/s10552-017-0979-7McKay DL, Eliasziw M, Chen CYO, Blumberg JB.A pecan-rich diet improves cardiometabolic risk factors in overweight and obese adults: A randomized controlled trial.Nutrients. 2018 Mar 11;10(3):339. doi:10.3390/nu10030339Harvard Health Publishing.Avoiding nuts and seeds for better gut health? You shouldn’t.Gonçalves B, Pinto T, Aires A, Morais MC, Bacelar E et al.Composition of nuts and their potential health benefits—An overview.Foods. 2023; 12(5):942. doi:10.3390/foods12050942Bizzozero-Peroni B, Fernández-Rodríguez R, Martínez-Vizcaíno V, et al.Nut consumption is associated with a lower risk of depression in adults: A prospective analysis with data from the UK Biobank cohort.Clin Nutr.2023 Jul 26;42(9):1728-1736. doi:10.1016/j.clnu.2023.07.020MedlinePlus.Diet-boosting foods.MedlinePlus.Snacks for adults.Campos VP, Portal VL, Markoski MM, et al.Effects of a healthy diet enriched or not with pecan nuts or extra-virgin olive oil on the lipid profile of patients with stable coronary artery disease: a randomised clinical trial.J Hum Nutr Diet. 2020;33(3):439-450. doi:10.1111/jhn.12727Wojdyło A, Turkiewicz IP, Tkacz K, Nowicka P, Bobak Ł.Nuts as functional foods: Variation of nutritional and phytochemical profiles and their in vitro bioactive properties.Food Chemistry: X. 2022;15:100418. doi:10.1016/j.fochx.2022.100418Carughi A, Feeney MJ, Kris-Etherton P, et al.Pairing nuts and dried fruit for cardiometabolic health.Nutr J. 2016;15:23. doi:10.1186/s12937-016-0142-4
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Baer DJ, Dalton M, Blundell J, Finlayson G, Hu FB.Nuts, energy balance and body weight.Nutrients. 2023;15(5):1162. doi:10.3390/nu15051162American Heart Association.Eating walnuts daily lowered bad cholesterol and may reduce cardiovascular disease risk.U.S. Department of Agriculture.Nuts, walnuts, dry roasted, with salt added.U.S. Department of Agriculture.Nuts, pecans.Gervasi T, Barreca D, Laganà G, Mandalari G.Health benefits related to tree nut consumption and their bioactive compounds.Int J Mol Sci. 2021;22(11):5960. doi:10.3390/ijms22115960Academy of Nutrition and Dietetics.Choose healthy fats.Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits—an overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT.Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: an umbrella review.Advances in Nutrition. 2022;13(6):2136-2148. doi:10.1093/advances/nmac077Van den Brandt PA, Nieuwenhuis L.Tree nut, peanut, and peanut butter intake and risk of postmenopausal breast cancer: The Netherlands cohort study.Cancer Causes Control. 2018;29(1):63-75. doi:10.1007/s10552-017-0979-7McKay DL, Eliasziw M, Chen CYO, Blumberg JB.A pecan-rich diet improves cardiometabolic risk factors in overweight and obese adults: A randomized controlled trial.Nutrients. 2018 Mar 11;10(3):339. doi:10.3390/nu10030339Harvard Health Publishing.Avoiding nuts and seeds for better gut health? You shouldn’t.Gonçalves B, Pinto T, Aires A, Morais MC, Bacelar E et al.Composition of nuts and their potential health benefits—An overview.Foods. 2023; 12(5):942. doi:10.3390/foods12050942Bizzozero-Peroni B, Fernández-Rodríguez R, Martínez-Vizcaíno V, et al.Nut consumption is associated with a lower risk of depression in adults: A prospective analysis with data from the UK Biobank cohort.Clin Nutr.2023 Jul 26;42(9):1728-1736. doi:10.1016/j.clnu.2023.07.020MedlinePlus.Diet-boosting foods.MedlinePlus.Snacks for adults.Campos VP, Portal VL, Markoski MM, et al.Effects of a healthy diet enriched or not with pecan nuts or extra-virgin olive oil on the lipid profile of patients with stable coronary artery disease: a randomised clinical trial.J Hum Nutr Diet. 2020;33(3):439-450. doi:10.1111/jhn.12727Wojdyło A, Turkiewicz IP, Tkacz K, Nowicka P, Bobak Ł.Nuts as functional foods: Variation of nutritional and phytochemical profiles and their in vitro bioactive properties.Food Chemistry: X. 2022;15:100418. doi:10.1016/j.fochx.2022.100418Carughi A, Feeney MJ, Kris-Etherton P, et al.Pairing nuts and dried fruit for cardiometabolic health.Nutr J. 2016;15:23. doi:10.1186/s12937-016-0142-4
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Baer DJ, Dalton M, Blundell J, Finlayson G, Hu FB.Nuts, energy balance and body weight.Nutrients. 2023;15(5):1162. doi:10.3390/nu15051162American Heart Association.Eating walnuts daily lowered bad cholesterol and may reduce cardiovascular disease risk.U.S. Department of Agriculture.Nuts, walnuts, dry roasted, with salt added.U.S. Department of Agriculture.Nuts, pecans.Gervasi T, Barreca D, Laganà G, Mandalari G.Health benefits related to tree nut consumption and their bioactive compounds.Int J Mol Sci. 2021;22(11):5960. doi:10.3390/ijms22115960Academy of Nutrition and Dietetics.Choose healthy fats.Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits—an overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT.Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: an umbrella review.Advances in Nutrition. 2022;13(6):2136-2148. doi:10.1093/advances/nmac077Van den Brandt PA, Nieuwenhuis L.Tree nut, peanut, and peanut butter intake and risk of postmenopausal breast cancer: The Netherlands cohort study.Cancer Causes Control. 2018;29(1):63-75. doi:10.1007/s10552-017-0979-7McKay DL, Eliasziw M, Chen CYO, Blumberg JB.A pecan-rich diet improves cardiometabolic risk factors in overweight and obese adults: A randomized controlled trial.Nutrients. 2018 Mar 11;10(3):339. doi:10.3390/nu10030339Harvard Health Publishing.Avoiding nuts and seeds for better gut health? You shouldn’t.Gonçalves B, Pinto T, Aires A, Morais MC, Bacelar E et al.Composition of nuts and their potential health benefits—An overview.Foods. 2023; 12(5):942. doi:10.3390/foods12050942Bizzozero-Peroni B, Fernández-Rodríguez R, Martínez-Vizcaíno V, et al.Nut consumption is associated with a lower risk of depression in adults: A prospective analysis with data from the UK Biobank cohort.Clin Nutr.2023 Jul 26;42(9):1728-1736. doi:10.1016/j.clnu.2023.07.020MedlinePlus.Diet-boosting foods.MedlinePlus.Snacks for adults.Campos VP, Portal VL, Markoski MM, et al.Effects of a healthy diet enriched or not with pecan nuts or extra-virgin olive oil on the lipid profile of patients with stable coronary artery disease: a randomised clinical trial.J Hum Nutr Diet. 2020;33(3):439-450. doi:10.1111/jhn.12727Wojdyło A, Turkiewicz IP, Tkacz K, Nowicka P, Bobak Ł.Nuts as functional foods: Variation of nutritional and phytochemical profiles and their in vitro bioactive properties.Food Chemistry: X. 2022;15:100418. doi:10.1016/j.fochx.2022.100418Carughi A, Feeney MJ, Kris-Etherton P, et al.Pairing nuts and dried fruit for cardiometabolic health.Nutr J. 2016;15:23. doi:10.1186/s12937-016-0142-4
Baer DJ, Dalton M, Blundell J, Finlayson G, Hu FB.Nuts, energy balance and body weight.Nutrients. 2023;15(5):1162. doi:10.3390/nu15051162
American Heart Association.Eating walnuts daily lowered bad cholesterol and may reduce cardiovascular disease risk.
U.S. Department of Agriculture.Nuts, walnuts, dry roasted, with salt added.
U.S. Department of Agriculture.Nuts, pecans.
Gervasi T, Barreca D, Laganà G, Mandalari G.Health benefits related to tree nut consumption and their bioactive compounds.Int J Mol Sci. 2021;22(11):5960. doi:10.3390/ijms22115960
Academy of Nutrition and Dietetics.Choose healthy fats.
Gonçalves B, Pinto T, Aires A, et al.Composition of nuts and their potential health benefits—an overview.Foods. 2023;12(5):942. doi:10.3390/foods12050942
Balakrishna R, Bjørnerud T, Bemanian M, Aune D, Fadnes LT.Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: an umbrella review.Advances in Nutrition. 2022;13(6):2136-2148. doi:10.1093/advances/nmac077
Van den Brandt PA, Nieuwenhuis L.Tree nut, peanut, and peanut butter intake and risk of postmenopausal breast cancer: The Netherlands cohort study.Cancer Causes Control. 2018;29(1):63-75. doi:10.1007/s10552-017-0979-7
McKay DL, Eliasziw M, Chen CYO, Blumberg JB.A pecan-rich diet improves cardiometabolic risk factors in overweight and obese adults: A randomized controlled trial.Nutrients. 2018 Mar 11;10(3):339. doi:10.3390/nu10030339
Harvard Health Publishing.Avoiding nuts and seeds for better gut health? You shouldn’t.
Gonçalves B, Pinto T, Aires A, Morais MC, Bacelar E et al.Composition of nuts and their potential health benefits—An overview.Foods. 2023; 12(5):942. doi:10.3390/foods12050942
Bizzozero-Peroni B, Fernández-Rodríguez R, Martínez-Vizcaíno V, et al.Nut consumption is associated with a lower risk of depression in adults: A prospective analysis with data from the UK Biobank cohort.Clin Nutr.2023 Jul 26;42(9):1728-1736. doi:10.1016/j.clnu.2023.07.020
MedlinePlus.Diet-boosting foods.
MedlinePlus.Snacks for adults.
Campos VP, Portal VL, Markoski MM, et al.Effects of a healthy diet enriched or not with pecan nuts or extra-virgin olive oil on the lipid profile of patients with stable coronary artery disease: a randomised clinical trial.J Hum Nutr Diet. 2020;33(3):439-450. doi:10.1111/jhn.12727
Wojdyło A, Turkiewicz IP, Tkacz K, Nowicka P, Bobak Ł.Nuts as functional foods: Variation of nutritional and phytochemical profiles and their in vitro bioactive properties.Food Chemistry: X. 2022;15:100418. doi:10.1016/j.fochx.2022.100418
Carughi A, Feeney MJ, Kris-Etherton P, et al.Pairing nuts and dried fruit for cardiometabolic health.Nutr J. 2016;15:23. doi:10.1186/s12937-016-0142-4
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
