Why Pecans Are So Good For You & How They Compare To Other Nuts

Whether you prefer them sprinkled on a yogurt parfait, tossed into salads, or baked in a pie, you're probably familiar with the buttery crunch of pecans. But there's more to the story of pecans' desirability than their many culinary flexes. These nuts are rich in fiber, phytonutrients, heart-healthy fats, and more, making them a surprisingly nutritious choice for meals and snacks.

If you associate pecans with the American South, you're not wrong. The nuts grow on trees native to the southern U.S. and Mexico—hence their frequent incorporation into Southern cuisine.

Pecans have long been known for the high-fat content and creamy texture that makes them such an excellent addition to pies, crumbles, and crusted meats, but they can easily make their way into lower-calorie options, too. (Consider oatmeal, chia pudding, or baked sweet potatoes as a few tasty jumping-off points!)

Pecans are widely recognized as a heart-healthy nut for their ability to lower cholesterol and inflammation.

A 2021 study in the Journal of Nutrition found that, for adults at risk of heart disease, eating pecans daily for about two months lowered harmful cholesterol2.

"Pecans are brimming with heart-healthy unsaturated fats that help lower cholesterol and maintain flexible blood vessels," explains Maggie Moon, M.S., R.D., nutrition consultant and bestselling author of The MIND Diet. Moon also points out that the nuts are high in cholesterol-clearing fiber at nearly 3 grams per ounce.

Stocking up on the flavorful nuts also means ramping up your intake of antioxidants. (Pecans are the most antioxidant-rich tree nut!) This may, in turn, help your heart.

"Antioxidants help squelch the free radicals produced in cells during normal metabolism but also as a result of poor diet, stress, pollution, or even intensive physical training," says performance nutritionist Desiree Nielsen, R.D., author of Eat More Plants. "Eating antioxidant-rich whole plant foods, as opposed to taking antioxidant supplements, is associated with decreased risk of chronic diseases such as cardiovascular disease."

For decades, many folks steered clear of nuts like pecans for fear that their high fat content would lead to weight gain. But current research shows the opposite is actually true. Including pecans in the diet has been linked to burning more calories. In one study, people who ate pecans daily for 8 weeks had increased metabolism and fat breakdown4.

Nuts are frequently included in roundups of brain health superfoods, with good reason. Several6 studies7 have linked greater nut consumption with better cognitive function. "The MIND diet [a diet focused on brain health] recommends eating nuts like pecans at least five times a week for optimal brain health and to pump the brakes on brain aging," says Moon.

All nuts are good nuts, but clearly, they don't all have the exact same nutrition profile. Between pecans, walnuts, and almonds, almonds have the fewest calories and the most protein and fiber. Not to be outdone, walnuts are noteworthy for their high level of ALA fatty acids, an important omega-3 for heart health.

The answer to the question "are pecans good for you"? A resounding "heck, yeah!"

Though you might initially be put off by their higher-than-average fat content, experts say you can put those concerns to rest. "I don't worry about the fat and calories in nuts like pecans. I know they're heart-healthy and that research shows eating more nuts is actually associated with better weight management in the long run," says Moon.

Nielsen agrees that pecans are A-OK in a healthy diet. "As a plant-based dietitian, I highly recommend eating nuts—including pecans—daily," she says.

As for how many pecans to eat at a time to reap these benefits, "a great rule of thumb is ¼ (1 ounce) to ⅓ cup daily, depending on appetite and activity level," says Nielsen.

When it comes to culinary applications, there's practically no "can't" in "pecan." Crush them up for a high-protein topping on dessert bars or a fruit crumble, scatter some atop a ricotta toast or a berry oatmeal, use them to crust chicken or steak, or toss them in a trail mix. And of course, there's nothing wrong with eating them by the handful all by themselves.

To choose a quality pecan, you'll want to first look at the nut's color. According to 2022 research11, a pale color indicates freshness, while a darker color indicates older age and possible rancidity.

Picking sustainably grown nuts may be a bit trickier. All pecans have high water requirements though, as a protein source, they're less resource intensive than most animal proteins.