Pecans are more than just a delicious snack—they’re a nutrient-packed powerhouse that supports a healthy lifestyle. Just one ounce (about 19 halves) of raw pecans provides around 200 calories and 3 grams of protein, making them a satisfying and energy-boosting choice.

Pecans are naturally rich in healthy fats, with a total of 20 grams per serving. Most of these are heart-healthy monounsaturated and polyunsaturated fats, which can help maintain healthy cholesterol levels. They contain only a small amount of saturated fat and no cholesterol.

In addition to healthy fats, pecans are a great source of dietary fiber, with about 3 grams per serving, supporting digestion and helping you feel full longer. Pecans are also packed with essential vitamins and minerals. They provide magnesium, phosphorus, potassium, and zinc, all of which contribute to bone health, heart function, and a strong immune system.

They also contain small amounts of iron, vitamin E, and thiamine (Vitamin B1), which help support overall wellness and act as antioxidants in the body.