Quick answer: Pecans are lower in protein (~9g per 100g) but exceptionally rich in monounsaturated fats and antioxidants, which support heart health. They have a sweet, buttery flavour that works raw, in baking, or sprinkled over salads and yoghurt.
Pecan nutrition (per 100g)
- Protein: ~9g
- Mostly heart-friendly monounsaturated fat
- High in antioxidants (among the highest of all nuts)
- Fibre, zinc and manganese
Why eat pecans
- Heart-friendly fats that can support healthy cholesterol as part of a balanced diet.
- Antioxidant powerhouse — pecans rank among the most antioxidant-rich nuts.
- Versatile flavour for sweet and savoury dishes.
How to enjoy them
Eat a raw handful, toast lightly for salads, or fold into baking. A 30g serving is a sensible portion.
FAQ
Are pecans high in protein?
No — at ~9g per 100g they are lower than almonds or pistachios, but their fats and antioxidants make them valuable.
Are pecans good for the heart?
Their monounsaturated fats and antioxidants support heart health when eaten in moderation.
Try them: Shop pecans or pair in a 6-nut mix. Subscribe & save 5%, free local delivery over HK$350.