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Pecan Halves
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Nutri-ScoreA

Pecan Halves

Carya illinoinensis

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Pecan Halves provides 691 kcal, 9.2g of protein, 13.9g of carbohydrates, and 9.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Pecan halves are nutrient-dense nuts known for their rich flavor and high fat content, primarily composed of healthy unsaturated fats. They are an excellent source of antioxidants and essential nutrients, making them a popular choice for snacking and cooking.

Also known as:
Pecan NutsPecan Kernels
Scientific NameCarya illinoinensis
Region of OriginUnited States
Popular Comparisons:
Pecan HalvesPecan HalvesVSAlmond ButterAlmond ButterPecan HalvesPecan HalvesVSBlack Walnut HalvesBlack Walnut HalvesPecan HalvesPecan HalvesVSBlack WalnutBlack WalnutPecan HalvesPecan HalvesVSBlanched AcornsBlanched AcornsPecan HalvesPecan HalvesVSBlanched AlmondsBlanched AlmondsPecan HalvesPecan HalvesVSBlanched Beech NutsBlanched Beech NutsPecan HalvesPecan HalvesVSBlanched Brazil NutsBlanched Brazil NutsPecan HalvesPecan HalvesVSBlanched CashewsBlanched CashewsPecan HalvesPecan HalvesVSBlanched ChestnutsBlanched ChestnutsPecan HalvesPecan HalvesVSBlanched Cola NutsBlanched Cola Nuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories691 kcal
Water
4%
Fiber9.6g
Total95.1g
Protein
9.2g(10%)
Fats
72g(76%)
Carbohydrates
13.9g(15%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin E0.7 mg (5%)
Thiamine0.7 mg (58%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium121 mg (30%)
Phosphorus277 mg (39%)
Zinc4.5 mg (41%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in healthy fats, particularly monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
✓High in antioxidants, including vitamin E, which can protect cells from oxidative stress and inflammation.
✓Contains significant amounts of fiber, promoting digestive health and aiding in weight management.
✓Provides essential minerals such as magnesium and zinc, which are important for bone health and immune function.

Possible Risks & Side Effects

!High in calories, excessive consumption may lead to weight gain if not balanced with physical activity.
!Individuals with nut allergies should avoid pecans to prevent allergic reactions.

How to Prepare & Consume

Pecan halves can be enjoyed raw, roasted, or added to various dishes such as salads, desserts, and granola. Roasting enhances their flavor but should be done at low temperatures to preserve nutrients.

Smart Selection & Storage

How to Select

Choose pecan halves that are plump, firm, and free from blemishes or discoloration. Fresh pecans should have a rich, nutty aroma.

How to Store

Store pecan halves in an airtight container in a cool, dry place or refrigerate to extend shelf life and maintain freshness.

Myths vs Realities

MythPecans are fattening and should be avoided.
RealityWhile pecans are high in calories, they are nutrient-dense and can be part of a healthy diet when consumed in moderation.
MythAll nuts are the same in terms of health benefits.
RealityDifferent nuts have varying nutrient profiles; pecans are particularly high in antioxidants and healthy fats.
MythRoasting nuts destroys their nutritional value.
RealityRoasting can enhance flavor, and while some nutrients may be lost, many health benefits remain intact.

Healthy Recipes

Pecan-Crusted Salmon with Lemon Dill Sauce

This dish features salmon fillets coated in a crunchy pecan crust, served with a zesty lemon dill sauce for a healthy and flavorful meal.

Ingredients
  • 2 salmon fillets
  • 1 cup pecan halves, finely chopped
  • 1 tablespoon olive oil
  • 1 lemon, juiced
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Mix chopped pecans, olive oil, salt, and pepper in a bowl, then press the mixture onto the salmon fillets.
  3. 3. Place the salmon on a baking sheet and bake for 15-20 minutes until cooked through. Meanwhile, mix lemon juice and dill for the sauce and serve it over the salmon.

Pecan and Quinoa Salad

A nutritious salad combining quinoa, fresh vegetables, and toasted pecan halves, dressed with a light vinaigrette for a refreshing meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup pecan halves, toasted
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, and toasted pecans.
  2. 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve chilled.

Pecan Butter Energy Balls

These no-bake energy balls are packed with healthy fats and protein, perfect for a quick snack or post-workout boost.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup pecan halves, finely chopped
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine rolled oats, chopped pecans, almond butter, honey, chocolate chips, and vanilla extract.
  2. 2. Mix until well combined, then refrigerate for 30 minutes.
  3. 3. Roll the mixture into small balls and store in an airtight container in the fridge.

Spicy Pecan-Crusted Chicken Tenders

These chicken tenders are coated in a spicy pecan crust, baked to perfection for a healthy twist on a classic favorite.

Ingredients
  • 1 pound chicken breast tenders
  • 1 cup pecan halves, crushed
  • 1 teaspoon paprika
  • 1 teaspoon cayenne pepper
  • 1 egg, beaten
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix crushed pecans, paprika, cayenne, salt, and pepper.
  3. 3. Dip each chicken tender in the beaten egg, then coat with the pecan mixture. Bake for 15-20 minutes until golden brown and cooked through.

Pecan and Banana Overnight Oats

A simple and nutritious breakfast option, these overnight oats are topped with pecans and banana for a satisfying start to your day.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 1 banana, sliced
  • 1/4 cup pecan halves, chopped
  • 1 tablespoon chia seeds
  • 1 teaspoon maple syrup
Instructions
  1. 1. In a jar or bowl, combine rolled oats, almond milk, chia seeds, and maple syrup. Stir well.
  2. 2. Top with sliced banana and chopped pecans, cover, and refrigerate overnight.
  3. 3. In the morning, stir and enjoy cold or warm it up if desired.

Maple Pecan Roasted Brussels Sprouts

Brussels sprouts roasted with maple syrup and pecans create a sweet and savory side dish that’s both healthy and delicious.

Ingredients
  • 1 pound Brussels sprouts, halved
  • 1/2 cup pecan halves
  • 2 tablespoons maple syrup
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C).
  2. 2. In a bowl, toss Brussels sprouts and pecans with olive oil, maple syrup, salt, and pepper.
  3. 3. Spread on a baking sheet and roast for 20-25 minutes until Brussels sprouts are tender and caramelized.

Pecan and Spinach Stuffed Sweet Potatoes

Baked sweet potatoes are filled with a delicious mixture of spinach, pecans, and feta cheese for a healthy and filling meal.

Ingredients
  • 2 large sweet potatoes
  • 2 cups fresh spinach
  • 1/2 cup pecan halves, chopped
  • 1/4 cup feta cheese, crumbled
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and bake sweet potatoes for 45-60 minutes until tender.
  2. 2. In a skillet, sauté spinach in olive oil until wilted, then mix in chopped pecans and feta. Season with salt and pepper.
  3. 3. Once sweet potatoes are done, slice them open and fill with the spinach mixture.

Pecan-Coconut Energy Bars

These homemade energy bars are a perfect on-the-go snack, combining the rich flavors of pecans and coconut for a nutritious treat.

Ingredients
  • 1 cup dates, pitted
  • 1/2 cup pecan halves
  • 1/2 cup shredded coconut
  • 1/4 cup almond butter
  • 1 tablespoon chia seeds
Instructions
  1. 1. In a food processor, blend dates until they form a paste.
  2. 2. Add pecans, coconut, almond butter, and chia seeds, and pulse until combined.
  3. 3. Press the mixture into a lined baking dish, refrigerate for 1 hour, then cut into bars.

Pecan and Berry Smoothie Bowl

A vibrant smoothie bowl topped with fresh berries and crunchy pecans, perfect for a nutritious breakfast or snack.

Ingredients
  • 1 banana, frozen
  • 1/2 cup mixed berries, frozen
  • 1/2 cup almond milk
  • 1/4 cup pecan halves, chopped
  • 1 tablespoon honey (optional)
Instructions
  1. 1. In a blender, combine frozen banana, mixed berries, and almond milk. Blend until smooth.
  2. 2. Pour the smoothie into a bowl and top with chopped pecans and additional berries.
  3. 3. Drizzle with honey if desired and enjoy immediately.

Pecan and Apple Salad with Honey Mustard Dressing

A refreshing salad featuring crisp apples, crunchy pecans, and a tangy honey mustard dressing, perfect for a light lunch.

Ingredients
  • 2 cups mixed greens
  • 1 apple, thinly sliced
  • 1/2 cup pecan halves, toasted
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon honey
  • 1 teaspoon Dijon mustard
Instructions
  1. 1. In a large bowl, combine mixed greens, sliced apple, toasted pecans, and feta cheese.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, honey, and Dijon mustard.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Frequently Asked Questions (FAQ)

Are pecan halves healthy?

Yes, pecan halves are healthy as they are rich in healthy fats, fiber, and essential nutrients.

How many calories are in pecan halves?

Pecan halves contain approximately 691 calories per 100 grams.

Can pecans help with weight loss?

In moderation, pecans can aid in weight loss due to their fiber content, which promotes satiety.

Are pecans good for heart health?

Yes, the monounsaturated fats in pecans can help lower bad cholesterol levels and support heart health.

How should pecans be stored?

Pecans should be stored in an airtight container in a cool, dry place or refrigerated to maintain freshness.

Can I eat pecans if I have a nut allergy?

No, individuals with nut allergies should avoid pecans and all tree nuts.

What is the best way to incorporate pecans into my diet?

Pecans can be added to salads, baked goods, or eaten as a snack for added nutrition.

Do pecans contain gluten?

No, pecans are naturally gluten-free and safe for those with gluten intolerance.

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Comparisons
Pecan Halves vs Almond Butter Pecan Halves vs Apple Pecan Halves vs Banana
Nutrients
Protein in Pecan Halves Calories in Pecan Halves Vitamin-c in Pecan Halves Magnesium in Pecan Halves
Featured Guides
Health Benefits of Pecan Halves Healthy Recipes with Pecan Halves
Rankings
Nuts high in thiamine Nuts high in zinc Nuts low in carbohidratos Nuts low in índice glucémico