Protein In Pecans - Glendas Farmhouse

Whether you call them pee-cans or pɘe-cons, pecans are nutrient-dense with an incredible supply of healthy fats, protein, and other vitamins and minerals. They’re also incredibly versatile as an ingredient for cooking meals or snacks, as is the Glenda’s Farmhouse lineup of wholesome foods.


We believe in family and community, good health through nourishing food, sustainable use of the land and its trees, and farming with traditional and innovative measures.

All about Pecans

Native to America, pecans were a staple of Native American people’s diets and deserve a place in our kitchens as well. Pecan trees grow well in quality soil with plenty of water and sun, and while they take a decade to begin production, they’ll continue providing pecans for a century or more.

Incorporating walnuts into dishes is easy. They’re delicious and contribute a rich, nutty flavor to just about any recipe or snack. 


Vitamins and minerals are densely packed within pecans.

 A serving of pecans = one ounce = about 19 pecan halves.

Nutrition Facts

  • 196 calories
  • 3 g fiber
  • 20 g of fat
  • 3 g protein
  • 4 g carbohydrates
  • 1 g sugar

Pecans contain a high level of copper, manganese, thiamin, and zinc. Copper is essential to energy and metabolizing iron. Manganese helps break down fats and carbs, absorb calcium, and regulate blood sugars, which are essential for cognition and nervous system functionality. Thiamin (B1) is also necessary; without it, cells can’t grow, develop, or work properly. Finally, zinc promotes immunity and metabolism. 

High levels of monounsaturated fats in pecans reduce the LDL, or bad cholesterol, of those who eat them regularly. Healthier arterial lining, reduced risk of blood clots, and a lowered risk of stroke or heart attack come from pecan consumption.

The fiber in pecans helps you move your bowels regularly, manage your weight, and lessen the risk of diabetes and heart disease. Pecans do not contain a great deal of sugar, which, when combined with the fiber content in pecans, helps stabilize blood sugars effectively.

Phytonutrients found within pecans are potent antioxidants. They fight free radicals, reducing inflammation and enhancing immunity. 

Flavonoids and Vitamin E also resist the free radicals in the body that often cause cancer, cognitive issues, diabetes, and cardiovascular problems.

Protein gained from pecan consumption is the type of plant-based protein that you need! You’ll gain three grams of protein and a wealth of other nutritional gems within a single ounce of pecans.

Using Pecans

Pecans are so easy to incorporate into your routine meal plan. Use pecans as a batter rather than flour, blend up as part of your morning smoothie, or top your pizza, casserole, or pasta. Keep a bag to throw into your salad, oatmeal, yogurt, or cereal for added crunch and flavor. Add to a sauce or batter for a nutty flavor and nutritious punch.

The protein in pecans benefits your health, from your brain power to your cardiovascular system and your nail, skin, and hair. Learn more from the experts at Glenda’s Farmhouse by reaching out online by following this link or calling (530) 839-2236.