Pecans are a whole food that is an excellent source of manganese, and a good source of fiber, thiamin, and copper.Pecan trees can live and produce nuts for 200-300 years.


  • Pecans are a member of the Juglandaceae botanical family which also includes walnut and hickory.
  • Pecans are native to the Southern United States.


  • Pecans are an excellent source of manganese, and a good source of fiber, thiamin, and copper.
    • Manganese assists with wound healing and cartilage and bone formation.
    • Fiber helps to prevent and relieve constipation.
    • Thiamin supports nervous system function.
    • Copper encourages bone, collagen, and connective tissue formation.

How to Purchase, Prepare, and Store

  • Purchase shelled pecans in grocery stores year-round.
  • Store shelled pecans in the refrigerator in an airtight container for up to nine months or store them in the freezer in a sealed plastic bag for up to two years.
  • Keep in-shell pecans in a cool, dry place for 6-12 months.
  • Use a nutcracker to remove the outer shell. Once the shells are removed, use a toothpick to remove any excess shell material. Then leave the pecans in a colander for 24 hours to dry out. Next, place them in a covered container and store in a cool, dry place for up to a week. Store in the refrigerator or freezer for longer periods of time.

Pecan Nutrition Facts

1 oz. pecans (19 pecan halves), raw

  • Calories: 196
  • Protein: 2.6 g
  • Fat: 20.4 g
  • Carbohydrate: 3.94 g
  • Fiber: 2.72 g
  • Calcium: 19.8 mg
  • Iron: 0.7 mg
  • Magnesium: 34.3 mg
  • Phosphorus: 78.5 mg
  • Folate: 6.24 µg
  • Vitamin A: 0.85 µg



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