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Roasted Pecans
Seeds
Nutri-ScoreA

Roasted Pecans

Carya illinoinensis

Clinical Encyclopedia

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

Roasted Pecans 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.

Roasted pecans are a nutrient-dense snack rich in healthy fats, protein, and essential vitamins and minerals. They are known for their rich flavor and crunchy texture, making them a popular choice for both snacking and culinary uses.

Also known as:
Pecan nutsCarya illinoinensis
Scientific NameCarya illinoinensis
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories691 kcal
Water
2%
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%)
Vitamin b1 (thiamine)0.6 mg (50%)
Vitamin b6 (pyridoxine)0.2 mg (10%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium121 mg (30%)
Phosphorus277 mg (28%)
Zinc4.3 mg (39%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in monounsaturated fats, roasted pecans can help reduce bad cholesterol levels and support heart health.
✓High in antioxidants, they may help protect cells from oxidative stress and reduce inflammation.
✓Packed with fiber, they support digestive health and can aid in weight management by promoting satiety.
✓Contain essential vitamins and minerals, including magnesium and zinc, which are important for metabolic processes and immune function.

Possible Risks & Side Effects

!High in calories, excessive consumption can lead to weight gain if not balanced with overall dietary intake.
!Individuals with nut allergies should avoid pecans to prevent allergic reactions.

How to Prepare & Consume

Roasted pecans can be enjoyed as a snack on their own, added to salads, or used in baking. For optimal flavor, consume them unsalted and unflavored.

Smart Selection & Storage

How to Select

Choose pecans that are plump and have a rich, brown color. Avoid any that are shriveled or have a rancid smell.

How to Store

Store in an airtight container in a cool, dry place. For longer shelf life, refrigerate or freeze.

Myths vs Realities

MythEating nuts will make you gain weight.
RealityWhile nuts are calorie-dense, they can actually aid in weight management when consumed in moderation due to their satiating properties.
MythRoasted nuts lose all their nutrients.
RealityRoasting can enhance the flavor of nuts without significantly affecting their nutrient content.
MythAll nuts are the same in terms of health benefits.
RealityDifferent nuts have varying nutrient profiles and health benefits; pecans are particularly high in antioxidants.

Healthy Recipes

Roasted Pecan and Quinoa Salad

A nutritious salad combining roasted pecans, quinoa, and fresh vegetables for a protein-packed meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup roasted pecans
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, and red onion.
  2. 2. Add the roasted pecans, olive oil, lemon juice, salt, and pepper, and toss to combine.
  3. 3. Serve chilled or at room temperature.

Roasted Pecan and Sweet Potato Mash

A creamy and flavorful mash of sweet potatoes and roasted pecans, perfect as a side dish.

Ingredients
  • 2 large sweet potatoes, peeled and cubed
  • 1/2 cup roasted pecans
  • 2 tablespoons Greek yogurt
  • 1 tablespoon maple syrup
  • Salt and cinnamon to taste
Instructions
  1. 1. Boil the sweet potatoes until tender, then drain and return to the pot.
  2. 2. Mash the sweet potatoes with Greek yogurt, maple syrup, salt, and cinnamon until smooth.
  3. 3. Fold in the roasted pecans and serve warm.

Spicy Roasted Pecan Snack Mix

A crunchy and spicy snack mix featuring roasted pecans, perfect for healthy snacking.

Ingredients
  • 1 cup roasted pecans
  • 1 cup whole grain cereal
  • 1/2 cup pumpkin seeds
  • 1 teaspoon cayenne pepper
  • 1 teaspoon smoked paprika
  • Salt to taste
Instructions
  1. 1. In a large bowl, combine the roasted pecans, whole grain cereal, and pumpkin seeds.
  2. 2. In a small bowl, mix the cayenne pepper, smoked paprika, and salt.
  3. 3. Sprinkle the spice mixture over the snack mix and toss to coat evenly.

Roasted Pecan and Spinach Pesto

A vibrant and healthy twist on traditional pesto, using roasted pecans and fresh spinach.

Ingredients
  • 2 cups fresh spinach
  • 1/2 cup roasted pecans
  • 1/4 cup olive oil
  • 1/4 cup grated Parmesan cheese
  • 2 cloves garlic
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, combine spinach, roasted pecans, garlic, and Parmesan cheese.
  2. 2. With the processor running, slowly drizzle in the olive oil until smooth.
  3. 3. Season with salt and pepper, and serve over whole grain pasta or as a spread.

Roasted Pecan and Banana Overnight Oats

A quick and nutritious breakfast option featuring roasted pecans and ripe bananas.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 1 banana, sliced
  • 1/4 cup roasted pecans
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or maple syrup
Instructions
  1. 1. In a jar, combine rolled oats, almond milk, chia seeds, and honey or maple syrup.
  2. 2. Stir in the sliced banana and roasted pecans.
  3. 3. Refrigerate overnight and enjoy in the morning.

Roasted Pecan-Crusted Chicken

A healthy and flavorful chicken dish coated with a crunchy roasted pecan crust.

Ingredients
  • 4 chicken breasts
  • 1 cup roasted pecans, finely chopped
  • 1/2 cup whole wheat breadcrumbs
  • 1 egg, beaten
  • Salt and pepper to taste
  • Olive oil for drizzling
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Season the chicken breasts with salt and pepper, then dip in the beaten egg.
  3. 3. Coat the chicken in the pecan and breadcrumb mixture, place on a baking sheet, and drizzle with olive oil.
  4. 4. Bake for 25-30 minutes or until the chicken is cooked through.

Roasted Pecan and Apple Salad

A refreshing salad with crisp apples, roasted pecans, and a tangy vinaigrette.

Ingredients
  • 2 cups mixed greens
  • 1 apple, thinly sliced
  • 1/2 cup roasted pecans
  • 1/4 cup feta cheese
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. In a large bowl, combine mixed greens, apple slices, and roasted pecans.
  2. 2. Sprinkle feta cheese on top.
  3. 3. Drizzle with balsamic vinaigrette and toss gently to combine.

Roasted Pecan Energy Bites

Nutritious energy bites made with oats, roasted pecans, and natural sweeteners for a quick snack.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup roasted pecans, chopped
  • 1/3 cup honey or maple syrup
  • 1/4 cup nut butter
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
Instructions
  1. 1. In a mixing bowl, combine rolled oats, chopped pecans, honey or maple syrup, nut butter, vanilla extract, and salt.
  2. 2. Mix until well combined, then form into small balls.
  3. 3. Refrigerate for at least 30 minutes before serving.

Roasted Pecan and Carrot Soup

A creamy and comforting carrot soup topped with crunchy roasted pecans for added texture.

Ingredients
  • 4 cups carrots, chopped
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1/2 cup coconut milk
  • 1/2 cup roasted pecans
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and garlic until translucent.
  2. 2. Add chopped carrots and vegetable broth, and simmer until carrots are tender.
  3. 3. Blend the soup until smooth, stir in coconut milk, and season with salt and pepper. Serve topped with roasted pecans.

Roasted Pecan and Berry Parfait

A delightful parfait layered with yogurt, fresh berries, and roasted pecans for a healthy dessert.

Ingredients
  • 2 cups Greek yogurt
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/2 cup roasted pecans, chopped
  • 2 tablespoons honey
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, mixed berries, and chopped roasted pecans.
  2. 2. Drizzle honey on top of each layer.
  3. 3. Repeat the layers until all ingredients are used, and enjoy immediately.

Frequently Asked Questions (FAQ)

Are roasted pecans healthy?

Yes, roasted pecans are healthy as they are rich in healthy fats, fiber, and essential nutrients.

How many calories are in roasted pecans?

There are approximately 691 calories in 100 grams of roasted pecans.

Can roasted pecans help with weight loss?

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

What nutrients are found in roasted pecans?

Roasted pecans are high in healthy fats, protein, magnesium, phosphorus, and vitamins E and B.

How should I store roasted pecans?

Store roasted pecans in an airtight container in a cool, dry place to maintain freshness.

Can I eat roasted pecans if I have a nut allergy?

No, individuals with nut allergies should avoid pecans to prevent allergic reactions.

What is the best way to enjoy roasted pecans?

Roasted pecans can be enjoyed as a snack, added to salads, or used in desserts.

Are roasted pecans gluten-free?

Yes, roasted pecans are naturally gluten-free.

Related Superfoods
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Comparisons
Roasted Pecans vs Sweet Acorn Nut Roasted Pecans vs Acorn Nuts Roasted Pecans vs Creamy Unsalted Almond Butter
Nutrients
Protein in Roasted Pecans Calories in Roasted Pecans Vitamin-c in Roasted Pecans Magnesium in Roasted Pecans
Featured Guides
Health Benefits of Roasted Pecans Healthy Recipes with Roasted Pecans
Rankings
Seeds high in vitamin b1 (thiamine) Seeds high in zinc Seeds low in carbohidratos Seeds low in índice glucémico