Pecans are a good source of protein and important vitamins and minerals, including iron, calcium and the B vitamins. They’re rich in potassium and phosphorus, two minerals often required for special dietary needs and, of course, they provide the fiber that’s so important to daily diets.

Pecans are the most popular gift nut. Try filling a pretty jar with spiced or candied pecans for a special gift.


  • 90% of the fats in pecans are unsaturated (about 60% monounsaturated/30% polyunsaturated)
  • A serving of pecans (30g) provides about 25 percent more oleic acid than a serving of olive oil (one tablespoon)
  • Pecans are cholesterol free
  • Pecans are sodium-free
  • Pecans are fiber-rich
  • Pecans are a valuable plant protein source
  • Pecans have more than 19 vitamins & minerals
  • They are an excellent source of gamma tocopherol, an important type of vitamin E
  • They contain concentrated amounts of natural plant sterols, touted for their cholesterol-lowering ability
  • Pecans contain a variety of phytochemicals
  • Nuts are recommended by the American Heart Association and U.S. Dietary Guidelines as a desirable source of heart-healthy unsaturated fat.
  • Pecans can double the cholesterol-lowering effectiveness of a traditional heart-healthy diet.
  • Pecans raise Vitamin E levels and may support prostate and intestinal health.
  • Pecans increase fiber and nutrient intake.