Pecans are appreciated for their delicious taste alone or in pies, but they may be underappreciated, compared to other nuts, like almonds and walnuts, for their health benefits. This new review of the research should take care of that!
Pecans are one of the few tree nuts that are native to North America. They were an important food for the continent’s indigenous people.
Pecans are loaded in healthy unsaturated fats, fiber, protein and minerals, especially potassium, phosphorus, magnesium, and calcium. They also provide iron, zinc, copper, manganese and boron. They are also a rich source of polyphenol flavonoid antioxidants, including the important ellagitannins, catechins, epicatechins and proanthocyanidins. Pecans also contain carotenoids, vitamin E and phytosterols.
Given that nutrient profile, it is not surprising that eating pecans has been shown to improve diet quality and promote health.
Though it has proven difficult for nuts to shake their underserved reputation for weight gain, studies consistently show that belief to be false. The same is true for pecans. The review, which included research from 2000 to 2025, confirmed that “the data did not indicate an increased risk of overweight/obesity with pecan intake.”
The most impressive health findings for pecans were for cholesterol. The research clearly indicated that pecans significantly lowered total cholesterol, the bad LDL cholesterol, ratio of total cholesterol to the heart healthy HDL cholesterol, apolipoprotein B and triglycerides. At least one study has also shown that pecans may increase HDL cholesterol.
This review establishes pecans as a healthy nut that improves diet quality and promotes health, especially heart health, by significantly improving cholesterol.
Nutrients. 2025;17(23):3686.