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Science Healthnotes

Pecans

Add this Southern tradition to your cooking

Best to buy
Pecans are available year-round, but are used in many fall and winter desserts and savory side dishes.

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

Sweet holiday goodness
To caramelize, 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 package. 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 savory dishes, such as stuffing, and are added to a number of other foods, such as ice cream and cookies. Pecans are often spiced and served whole as a snack.

Buying and storing tips

Pecans are available 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 flavor.

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. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

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 pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.

*The information in this newsletter is for educational use only. Do not attempt to self-diagnose or treat any condition. Please consult your healthcare practitioner if you believe you may have any of the signs or symptoms discussed above before using any of the nutrients discussed.

You should also consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

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