Pecans are a great source of healthy fats, fibre and vitamins. They are great as a snack or used in sweet and savour recipes.


Pecans are native to northern Mexico and southern USA. They take their name from the Algonquin word ‘pakan’ which translates to ‘a hard nut to crack’. Pecans grow on trees which can grow up to 30 meters high! They come from inside fruits so they are technically seeds, not nuts.

Pecans are brown, crunchy and they have a mild taste sweet taste. They are most commonly associated with the American desert pecan pie but they can be used in savour ways as well.

Pecans make a good on the go snack, you can try roasting them with some butter and cinnamon for an extra treat. for a slightly more unhealthy option you can try candied pecans instead.

Nutrition and health benefits of pecans

Pecans are considered pretty good for you, containing high levels of; vitamin A, vitamin B, vitamin E, folic acid, calcium, phosphorus, potassium, thiamin, and zinc. Not to mention they contain more antioxidants than blueberries and are super rich in fibre which can improve your digestive health.

Pecans have a high monounsaturated fat content, this kind of fat helps reduce blood pressure and lowers your chance of heart disease and other cardiac problems. There are about 710 calories per 100 grams of pecans.