Pecan trees usually range in height from 20 to 30 metres, but some trees grow as tall as 45 metres or higher.

Pecans natures health nut

Pecans continue taking Australians by storm, and why not? They’re tasty AND highly nutritious.


Just a handful (15 Pecan kernels) can provide our bodies with many essential nutrients to stay healthy, so whether you eat them with your muesli for breakfast, stir them through  a salad for lunch, or munch on raw Pecans as an afternoon snack, remember, many of the answers to good health lie in the PECAN.


P  for Protein

Pecans contain protein, which is important for building and maintaining muscle strength and density. As Pecans are a plant protein they are ideal for vegans and vegetarians to combine with other plant based protein foods to ensure their protein needs are met.[1]


E  for Energy

Pecans are the real power snack, providing long lasting energy combined with a host of essential nutrients. Unlike popular snacks such as pastries, biscuits and chips, Pecans are packed with the ‘good’ monounsaturated and polyunsaturated fats, protein and dietary fibre, keeping you fuller longer. The next time you feel peckish, enjoy a handful!


C  for Cholesterol

Pecans now carry the National Heart Foundation’s ‘Tick’. And so they should - almost 60 percent of the fat in Pecans is monounsaturated and 30 percent polyunsaturated - leaving very little saturated fat in Pecans, and no trans fats – the real cholesterol killer! [2]  Keeping your cholesterol down is an important factor in reducing the risk of heart disease, in fact eating just 15 Pecan kernels five times a week can halve your risk of heart disease.[3]


 A  for Antioxidants

Pecans are king of antioxidants. They have a higher antioxidant capacity than any other nut and are one of the richest natural food sources of antioxidants - containing five times more antioxidants than raw broccoli.[4]Important in keeping us looking and feeling young, antioxidants help protect cells from free radical damage associated with ageing – namely; reducing inflammation and blood clotting, maintaining blood vessel function and protecting blood cholesterol from oxidising. [5] [6] [7]


Nineteen vitamins and minerals

In terms of nutrients,  Pecans have them covered, containing over 19 vitamins and minerals from Arginine to Zinc – Arginine an essential amino acid for healthy blood vessels and the mineral zinc for strong immunity. [8]

So with all these health benefits, pop a pack of Pecans in your supermarket trolley today!

[2] Nuts for Life, 2005,  In a Nut Shell

[3] Sabate J. Nut consumption and body weight. American Journal of Nutrition, 2003; 78 (Suppl): 647-650

[4] Oxygen Radical Absorbance Capacity of Selected Foods, Nutrient Data Laboratory, Agricultural Research Service, United States Department of Agriculture, November 2007. 

[5] López-Uriarte P et al Nuts and oxidation: a systematic review. Nutr Rev. 2009 Sep;67(9):497-508.

[6] Ros E. Nuts and novel biomarkers of cardiovascular disease. Am J Clin Nutr. 2009 May;89(5):1649S-56S.

[7] Blomhoff R et al. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60.

[8] Nuts for Life, 2005,  In a Nut Shell