
Do nuts have a glycaemic index (GI)?
Nuts contain relatively small amounts of carbohydrate, and because of this, most nuts do not have a glycaemic index (GI).…
Like all tree nuts, pecans are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health.
A 30g serve is around 15 pecans.
Nutrient | Per 100g | Per 30g | |
---|---|---|---|
energy | |||
Energy (kJ) | 2973 | 892 | |
macronutrients | |||
Protein (g) | 9.8 | 2.9 | |
Total fat (g) | 71.9 | 21.6 | |
Saturated fat (g) | 4.5 | 1.4 | |
Monounsaturated fat (g) | 39.3 | 11.8 | |
Polyunsaturated fat (g) | 25 | 7.5 | |
Omega 3 ALA | 620 | 186 | |
Carbohydrate (g) | 4.9 | 1.5 | |
Sugars (g) | 4.3 | 1.3 | |
Dietary fibre (g) | 8.4 | 2.5 | |
minerals | |||
Calcium (mg) | 51 | 15.3 | |
Copper (mg) | 0.4 | 0.12 | |
Iron (mg) | 2.4 | 0.72 | |
Magnesium (mg) | 110 | 33 | |
Manganese (mg) | 5.1 | 1.53 | |
Potassium (mg) | 500 | 150 | |
Selenium (ug) | 2 | 0.6 | |
Sodium (mg) | 3 | 0.9 | |
Zinc (mg) | 3.9 | 1.17 | |
vitamins | |||
Thiamin (mg) | 0.4 | 0.12 | |
Riboflavin (mg) | 0.2 | 0.06 | |
Niacin (mg eq) | 3.6 | 1.08 | |
Folate DFE (ug) | 22 | 6.6 | |
Vitamin B6 (mg) | 0.3 | 0.09 | |
Vitamin E (mg) | 5.6 | 1.68 | |
other | |||
Arginine (g) | 1.2 | 0.36 | |
Sterols (mg) | 159 | 48 | |
Polyphenols (mg) | 2016 | 605 |
In addition to the health benefits that all tree nuts provide, pecans have been associated with:
Well known as a native American nut, the majority of Australian pecans are grown in the Gwydir Valley, east of Moree in northern inland New South Wales. Smaller scale production extends from the Hunter Valley and Nelsons Bay on the NSW Central Coast to the Mid North Coast near Kempsey and the North Coast around Lismore. Orchards can also be found in Queensland at Mundubbera and Eidsvold in the south east in the Lockyer Valley and south to the NSW border. Smaller plantings also exist in South Australia and Western Australia. Pecans are also grown in the USA, Mexico and South Africa.
Remove nuts from plastic bags and store them in an airtight container in the refrigerator or freezer. Nuts can be refrigerated for up to 4 months and frozen for up to 6 months. Remember, bringing nuts back to room temperature before eating can help them taste nuttier.
Published July 17, 2019
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