Pecan Facts

Pronunciation of Pecan

Perhaps the way people pronounce "pecan" may depend on where they are from geographically. Most of us at Renfroe Pecan pronounce it this way:

puh-con

But, we've also heard many other pronunciations:

pee-can
pi-khan
pee-cawn

When it comes down to it, it really doesn't matter how you say it.

Storing Pecans

Pecans easily absorb odors, so be sure to store them away from other foods such as onions and seafood or make sure that they are in an airtight container.

For the best quality, store pecans in the freezer. The colder the better! At 40° (refrigerator), pecans will last approximately 6 months. At 0° (freezer), they will last over a year.

If the pecans are in-shell, add an additional 6 months for how long they last under either condition.

Shell to Meat Formula

Here are some easy formulas to convert in-shell pecans to nutmeat (all conversions are approximate):

  • A pound of in-shell pecans will yield 2¼ cups of nutmeat.
  • Twelve pecan halves will yield 3 tablespoons of chopped nutmeat.
  • For a pound of nutmeat, you will need 2½ pounds of in-shell pecans.

Lowers Cholesterol

Many low carb diets allow high-saturated foods, which are known to raise blood cholesterol levels. However, pecans contain an abundance of unsaturated fats, and studies have shown that pecans can help lower cholesterol levels. Pecans also contain plant components with antioxidant properties, which can slow the oxidation or "rusting" of LDL (bad) cholesterol. And, a recent study has confirmed that pecans also contain plant sterols, which have been in the news recently for their cholesterol-lowering ability.

Source: ilovepecans.org

Full of Vitamins

It can be difficult to obtain all the nutrients you need when you follow a diet that severely restricts any nutrient (such as carbs). However, pecans provide a lot of nutritional bang for your buck, especially considering the few carbs that are present in pecans. Pecans contain over 19 vitamins and minerals including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. Just one ounce of pecans (a handful or about 20 halves) has more zinc an important nutrient for proper growth and strong immunity than a 3.5-ounce piece of skinless chicken. Most good sources of zinc are foods of animal origin, but pecans offer an excellent plant-based source.

Source: ilovepecans.org

Plenty of Fiber

One ounce of pecans has about the same amount of fiber as a medium-sized apple, and provides 10 percent of the recommended Daily Value for fiber. Fiber keeps you fuller longer and will keep your blood sugar steady (an important element to low-carb eating).

Source: ilovepecans.org

High in Good Fat

Pecans contain approximately 60 percent monounsaturated fat and 30 percent polyunsaturated fat. This means that almost 90 percent of the fats (oils) in pecans are heart-healthy! Not only will these fats help curb your appetite, they can help protect your heart. In fact, the U.S. Food and Drug Administration (FDA) felt there was enough evidence of nuts' heart-healthy benefits that it approved the following health claim, "Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts (including pecans), as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

Source: ilovepecans.org

Low in Carbs

Pecans are naturally low in carbohydrates - always have been, always will be. In fact, a handful of pecans (one ounce of pecans) contains only 4 grams of carbohydrates! That means that nutrient-dense pecans can add flavor, nutrition and disease-fighting properties to any diet that limits carbs.

Source: ilovepecans.org

Great for Diets

Research suggests that pecans may help with weight control. One reason is their ability to help with satiety - which means that dieters and those looking to control their weight will stay fuller, longer after they eat pecans. Studies have also shown that consumers who eat nuts regularly are leaner than those who dont eat nuts regularly, and suggest that nuts may increase the rate at which the body burns calories.

Source: ilovepecans.org

Nutritional Value

Calories: 213
Calories from Fat: 189
  Serving Size: 1/4 cup (30g)
  Per Serving % Daily Value
Total Fat 21g 33%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrates 4g 1%
Dietary Fiber 2g 7%
Sugars less than 1g  
Protein 3g  
Vitamin A   0%
Vitamin C   0%
Calcium   0%
Iron   0%