Pecans vs. Walnuts: Nutrition, Recipes, Uses & More 

Pecans and walnuts are two of the most popular nuts, each offering unique flavors, textures, and health benefits.

In this comprehensive guide, we’ll explore the health advantages, nutritional profiles, culinary uses, roasting techniques, regarding these delectable nuts.

Health Benefits of Walnuts

Walnuts are renowned for their impressive health benefits, primarily due to their rich nutrient content.

Omega-3 Fatty Acids

Walnuts are a significant source of plant-based omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3 fatty acids are important for maintaining eye, brain and heart health. 

Heart Health

Regular consumption of walnuts has been linked to improved heart health. They may help lower bad cholesterol levels, reduce inflammation, and improve blood vessel function, all of which are beneficial for cardiovascular health*.

*Supportive but not conclusive research shows that eating 1.5 ounces per day of walnuts, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. See nutrition information for fat content.

Healthy Snacking 

Despite being calorie-dense, their protein and fiber content can promote a feeling of fullness, potentially reducing overall calorie intake.

Walnut Nutrition Information

Walnuts are particularly noted for their polyunsaturated fat content, including  omega-3 fatty acids. 

A 30-gram serving of walnuts provides:

• Calories: 200
• Protein: 4 grams
• Fat: 20 grams
  • Saturated fat: 2 grams
  • Trans fat: 0 grams
• Carbohydrates: 4 grams
  • Fiber: 2 grams
  • Sugars: 1 grams
• Calcium: 30 milligrams 
• Iron: 0.9 milligrams
• Potassium: 130 milligrams

Ways to Use Walnuts

Walnuts are versatile and can be incorporated into various dishes:

• Salads: Add chopped walnuts to salads for a crunchy texture and nutty flavor.
• Baking: Include walnuts in baked goods like brownies, muffins, and bread.
• Snacks: Enjoy raw or roasted walnuts as a healthy snack.
• Oatmeal: Sprinkle walnuts over oatmeal or yogurt for added nutrients.
• Pesto: Use walnuts instead of pine nuts in pesto recipes for a unique twist.
• Chocolate-Covered Walnuts: Coat walnuts in melted dark chocolate for a delicious and rich treat.
• Walnut Granola: Add walnuts to homemade granola for a crunchy, nutritious boost.
• Candied Walnuts: Coat walnuts in a caramelized sugar mixture for a sweet, crunchy snack.
• Walnut Butter: Blend walnuts into a smooth and creamy spread to use on toast, fruit, or in smoothies.
• Energy Bites: Combine walnuts with dates, oats, and honey for a nutritious, no-bake snack.

How to Roast Walnuts

Roasting walnuts enhances their natural nuttiness and adds a delicious depth of flavor. Here’s how to do it:

Oven Roasting Method

1. Preheat the oven to 350°F (175°C).
2. Spread the walnuts in a single layer on a baking sheet lined with parchment paper.
3. Roast for 8-10 minutes, stirring halfway through to ensure even toasting.
4. Check for doneness by looking for a golden-brown color and a fragrant aroma.
5. Cool before use – let the walnuts sit for a few minutes before eating or using in recipes.

Stovetop Roasting Method

1. Heat a dry skillet over medium heat.
2. Add the walnuts and cook, stirring frequently, for about 5-7 minutes.
3. Watch carefully to avoid burning, as nuts can toast quickly.
4. Remove from heat once they become fragrant and slightly darkened.
5. Let them cool before adding to dishes.

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Health Benefits of Pecans

Pecans also offer a range of health benefits, making them a valuable addition to a balanced diet.

Heart Health

Regular consumption of pecans has been associated with improved heart health. They may help lower bad cholesterol levels and reduce the risk of heart disease**.

**Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. See nutrition information for fat content.

Nutritious Snacking

The balance of fat and protein content promotes satiety, helping to keep you feeling full. 

Pecan Nutrition Information 

Pecans are a source of monounsaturated fats and provide a source of dietary fiber.

A ¼ cup (30-gram) serving of pecans provides:

• Calories: 210
• Protein: 3 grams
• Fat: 20 grams
  • Saturated fat: 2 grams
  • Trans fat: 0 grams
• Carbohydrates: 5 grams
  • Fiber: 3 grams
  • Sugars: 1 grams
• Calcium: 20 milligrams
• Iron: 1 milligram
• Potassium: 120 milligrams

Ways to Use Pecans

Pecans can enhance a variety of dishes:

• Desserts: Use pecans in pies, cookies, and cakes for added richness.
• Salads: Add toasted pecans to salads for a sweet and crunchy element.
• Granola and Trail Mix: Pecans add a crunchy and buttery texture to homemade granola or trail mix. Combine them with dried fruits, seeds, and dark chocolate for a nutritious snack.
• Smoothies: Blend pecans into smoothies for a nutty flavor and an extra dose of fats and protein.
• Nut Butter: Make homemade pecan butter by blending roasted pecans with a touch of honey or cinnamon. Use it as a spread on toast or add it to smoothies.
• Savory Dishes: Use chopped pecans as a crunchy topping for roasted vegetables, grain bowls, or casseroles.
• Stuffing: Add pecans to stuffing for a richer and more textured side dish during the holidays.
• Crust for Meat or Fish: Crush pecans and use them as a crust for chicken, salmon, or pork for a deliciously nutty and crispy coating.
• Energy Bites: Combine pecans with dates, oats, and other ingredients to create no-bake energy bites for a quick snack.
• Ice Cream Topping: Sprinkle chopped pecans over ice cream, yogurt, or pudding for a delightful crunch.
• Pecan-Crusted Cheese: Coat goat cheese or brie in crushed pecans before baking for a gourmet appetizer.
• Breakfast Dishes: Add pecans to pancakes, waffles, or French toast batter for extra flavor and texture.

How to Roast Pecans

Roasting pecans enhances their natural sweetness and gives them a crunchy texture. Here’s how to do it:

Oven Roasting Method

1. Preheat the oven to 325°F (163°C).
2. Spread the pecans in a single layer on a baking sheet lined with parchment paper.
3. Roast for 8-12 minutes, stirring halfway through to ensure even browning.
4. Check for doneness – they should be golden brown and fragrant.
5. Cool before using – let the pecans sit for a few minutes before eating or adding to recipes.

Stovetop Roasting Method

1. Heat a dry skillet over medium heat.
2. Add the pecans and stir frequently for about 4-6 minutes.
3. Watch closely as pecans toast quickly and can burn easily.
4. Remove from heat once they are golden brown and fragrant.
5. Let them cool before incorporating into dishes.

Tips for Roasting Pecans:

• Toss pecans with a little butter, cinnamon, or maple syrup for extra flavor.
• Roast without oil for a crisp, nutty texture.
• Store roasted pecans in an airtight container to keep them fresh.

Our Favorite Recipes With Walnuts & Pecans 

Incorporating walnuts and pecans into your cooking can elevate both sweet and savory dishes. Here are some delectable recipes featuring these nutritious nuts:

Morning Glory Muffins
These fiber-rich muffins are moist and slightly decadent, packed with grated carrots, raisins, chopped walnuts, and sunflower seeds. They make for a satisfying breakfast or snack that keeps you energized until lunch.

Samah Dada’s Spicy Savory Snack Mix
This flavorful snack mix combines cashews, pecans, banana chips, peanuts, and cauliflower pretzels, all tossed in a blend of olive oil, coconut aminos, and spices like garam masala and cayenne pepper. It’s a perfect mid-afternoon treat or addition to your next happy hour spread.

Paleo Maple Pumpkin Pie With a Walnut-Pecan Crust
This Paleo-friendly pie features a crust made from ground walnuts and pecans, providing a nutty base for the maple-sweetened pumpkin filling. Topped with spiced coconut whipped cream, it captures all the classic fall flavors in a more wholesome dessert.

Caramel-Filled Pecan Alfajores
These traditional South American cookies are reimagined with a dough made from raw pecans and coconut flour, then filled with creamy caramel sauce. They make a delightful addition to any cookie tray. 

Turmeric-Spiced Blueberry Pecan Muffins
These hearty muffins are spiced with turmeric and filled with blueberries and pecans for a flavorful and nutritious treat. 

Cashew Cheese Logs Rolled in Walnuts and Pecans

These vegan cheese logs are made from cashews and rolled in a mixture of chopped walnuts and pecans, offering a delightful dairy-free alternative for cheese lovers.

Pantry Pumpkin Muffins with Praline Topping
These quick and easy muffins utilize canned pumpkin purée and are topped with a sweet, crunchy praline made from chopped walnuts or pecans, oats, and coconut sugar. Perfect for a delightful treat any time of the year.

Collagen Mug Muffin
This single-serving, gluten-free banana nut muffin is perfect for a quick breakfast or snack. Made in the microwave in just two minutes, it combines traditional ingredients like walnuts and cinnamon with a scoop of collagen peptides for an added boost.