Celebrate Pecan Day on 14 April with a healthy handful of pecans to reap the nutrition and health benefits of this tasty nut!  

Seven fast facts about pecans:

• Pecans are one of the richest plant sources of polyphenols, which are powerful antioxidants.

• Pecans are rich in essential vitamins and minerals, including magnesium and thiamin, nutrients that help fight fatigue; vitamin E, a potent antioxidant; zinc, which supports a healthy immune system; and manganese, a mineral needed for healthy bones. 

• Pecans are one of the few plant sources of omega-3, which plays a crucial role in heart and brain health.

• A 30g serve of pecans provides around 3g gut-loving fibre – which is about 10% of an adults’ daily fibre needs.

• The main type of fat in pecans is the heart-healthy monounsaturated fat.

• The majority of Australian pecans are grown in the Gwydir Valley, east of Moree in northern inland New South Wales.

• Pecan trees can live, and bear pecans, for more than 300 years. Once planted, it can take 6-10 years for a pecan tree to produce its first crop of nuts, and more than 10 years to reach full production.

A randomised controlled trial, published in 2022, found eating a couple of handfuls of pecans a day (68g/day) reduced appetite and desire to eat again later, without impacting overall daily energy (or kilojoule).

Did you know? Pecans make a versatile addition to both savoury and sweet dishes. They inject a tasty nutty flavour and crunchy texture to any dish – from salads to baked goods, and everything in between!

Some of our favourite pecan recipes:

Happy Pecan Day, everyone!