Pecans Offer Good Nutrition • 90% of the fats in pecans are unsaturated (about 60% monounsaturated/30% polyunsaturated) • A serving of pecans (30g or about 1 ounce) provides about 25 percent more oleic acid (beneficial, monounsaturated fat) than a serving of olive oil (one tablespoon) • Cholesterol Free • Fiber-rich • Valuable plant protein source • More than 19 vitamins & minerals • Excellent Source of gamma tocopherol, an important type of vitamin E • Concentrated amounts of natural plant sterols, touted for their cholesterol-lowering ability • A variety of phytochemicals • Nuts are recommended by the American Heart Association and U.S. Dietary Guidelines as a desirable source of heart-healthy unsaturated fat. Nutrition Breakdown – Serving size 1 ounce shelled (about 1/4 cup) per serving. Calories 167 Monounsaturated Fat 10.5 grams Polyunsaturated Fat 4.2 grams Saturated Fat 0.25 grams Cholesterol 0 grams Protein 2.0 grams Potassium 98 mg Phosphorus 73 mg Calcium 9 mg Iron 0.5 mg Zinc 1.4 mg Vitamin A 32 IU Vitamin C 0.5 grams Vitamin E 0.8 mg Thiamin B1 0.2 mg Riboflavin B2 0.03 mg Niacin B3 0.23 mg Vitamin B6 0.05 mg Folate 10 mcg Panotenic 0.43 Dietary fiber 2 grams Carbohydrate 4.55 grams