Pecans | Health Notes at WWSM | Health Information at WWSM

Pecans

Add this tasty nut to your cooking

Best to buy
Pecans are available all the year round.

Cut & clean
Pecans can be bought shelled or unshelled. Shelled pecans can be used straight out of the packet.

Sweet party goodness
To caramelise, heat 2 tablespoons (28 grams) of butter on medium heat, add 2 tablespoons (28 grams) of brown sugar, and 1 cup (99 grams) of whole or halved pecans, and stir constantly until sugar is dissolved and the nuts are lightly browned. (Take care not to burn them!) Create a festive salad by adding them to the greens of your choice with goat cheese and sliced pears.

Preparation, uses, and tips

Shelled pecans can be used straight out of the packet. Chopped pecans are used in baking and are especially popular in the American South where they are used to make a traditional pecan pie, a popular dessert. They are also used in savoury dishes, such as stuffing, and are added to a number of other foods, such as ice cream and biscuits. Pecans are often spiced and served whole as a snack.

Buying and storing tips

Pecans are available all the year round. Look for pecans in the shell that do not rattle when shaken, that feel heavy for their size, and that have no cracks in the shell. Since shelled pecans turn rancid quickly, it is best to buy them in the shell for maximum freshness. Once shelled, pecans should be refrigerated or frozen in an airtight container, where they will keep for six months to a year.

Varieties

There are over 300 varieties of pecans. Most varieties are a little over one inch in length and consist of two lobes, similar to the walnut but more delicate in flavour.

Nutrition Highlights

Pecans, 20 halves
Calories: 196
Protein: 3g
Carbohydrate: 4g
Total Fat: 20g
Fiber: 3g
*Excellent source of: Manganese (1.28mg)
*Good source of: Copper (0.34mg), and Thiamin (0.19mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.