Grabbing a quick snack — like a handful of nuts — can help you deal with sudden hunger pangs in a pinch. Brazil nuts, chestnuts, walnuts, and pistachios are some examples of nuts you should eat more because of the health benefits they offer. A less popular (but no less satisfying) option: pecans, which are packed with nutrients.
A 2-ounce serving (56.7 grams, or 38 halves) of pecans gives you a whopping 23.2 grams of monounsaturated fat (which experts consider to be heart-healthy), 7.8 grams of carbohydrates, 5.4 grams of dietary fiber, and 5.3 grams of protein, along with just 2.2 grams of sugar. These impressive numbers aside, research lends credence to the health benefits of snacking on pecans.
In a 2025 study published in The American Journal of Clinical Nutrition, researchers examined the effects of adding 2 ounces of pecans to a person’s daily diet. Over the course of 12 weeks, half of the 138 adult participants — all of whom exhibited at least one cardiovascular risk factor (e.g., high cholesterol, high blood sugar, hypertension) — were instructed to take the nutty snack once daily, while the remaining 69 followed their usual diet. The results showed that the pecan snackers had a lower risk of heart disease and a higher-quality diet, as well as improved cholesterol levels (compared to the other group).
What snacking on pecans can do for your heart health
The 2025 study’s findings align with those from earlier research found in The Journal of Nutrition. Published in 2021, the study showed that people who consumed 68 grams (about 2.4 ounces) of pecans every day for eight weeks reduced their total cholesterol levels by almost 5% and their LDL (“bad”) cholesterol levels by up to 9.5%. Having lower LDL cholesterol has been linked to a reduced risk of stroke and overall better heart health.
With that said, eating pecans didn’t turn out to be completely free of downsides. The study authors also wanted to see if pecan snacking could help improve blood vessel function, but they did not observe any significant results in this area. Moreover, the pecan snackers also gained, on average, 1.5 pounds — though this isn’t entirely surprising, given how a 2-ounce serving of pecans does pack a caloric wallop at 492 calories. (Fortunately, there are some healthy snacks that can help you lose weight.)
Other health benefits of pecans (and how to incorporate them into your diet)
Ultimately, it’s not a bad idea to incorporate pecans into your regular diet, provided you consume them in moderation. Aside from their fiber and protein content, pecans won’t cause your blood sugar levels to rise, as they have a low glycemic index. They’re also a decent source of omega-3 fatty acids and antioxidants, which can benefit your brain health, as well as calcium, magnesium, zinc, and vitamins A and E, all of which support crucial bodily functions.
To make it easier for you to snack on pecans (and to help you stop yourself from reaching for far less healthy potato chips or crackers), you can prepare serving-sized baggies of raw or toasted (for that extra crunch) pecans beforehand and put them in your bag for when you go out. Not the snacking type? Pecans are versatile: You can add them to your oatmeal, salads, breakfast pancakes, or baked recipes, and they also work well on their own as a healthy dessert.
