Pecans contain iron, which means they can contribute to your daily intake of this important mineral. While they are not classified as a high-iron food compared to certain meats or legumes, they offer a modest and beneficial amount. The iron found within this popular tree nut is non-heme iron, the form found in all plant-based foods. Understanding the specific quantity of iron in a serving of pecans, and how the body utilizes this type of iron, provides context for their role in a balanced diet.
The Iron Content of Pecans
A standard 1-ounce serving of pecans, which is about 19 halves, provides approximately 0.7 milligrams of iron. For an average healthy adult, this amount represents about 4% of the Recommended Daily Value (DV) for iron. This contribution adds to the cumulative iron intake from other dietary sources throughout the day.
The iron in pecans is entirely non-heme iron, which is chemically distinct from the heme iron found in animal products like meat and poultry. Heme iron is absorbed by the body relatively easily and efficiently. Non-heme iron absorption, however, is more strongly influenced by other components in a meal, meaning its bioavailability is lower than its animal-based counterpart.
This difference explains why plant-based sources, including pecans, are not always considered the primary source for meeting iron requirements alone. The body maintains a tighter control over how much non-heme iron it absorbs. While the percentage of non-heme iron absorbed can be low, it is still a valuable part of the total iron consumed daily.
Pecans’ Broader Nutritional Profile
Pecans offer a nutrient-dense profile that supports overall wellness. They are particularly rich in heart-healthy fats, with nearly 90% of their fat content coming from monounsaturated and polyunsaturated varieties. This healthy fat composition includes oleic acid, the same beneficial fat found in olive oil.
Pecans are an excellent source of manganese, with a single ounce often providing 60% or more of the Daily Value for this trace mineral. Manganese is necessary for enzyme activation and plays a part in metabolism and bone formation. The nuts also serve as a good source of copper, a mineral involved in iron absorption, energy production, and the maintenance of nerve cells.
A serving of pecans contributes about 3 grams of dietary fiber, accounting for 11% of the Daily Value, which assists with digestive health. They also contain zinc and magnesium, both of which are involved in hundreds of enzymatic reactions within the body. Their concentration of polyphenols and antioxidants adds another layer of health benefit, contributing to the body’s defense against cellular damage.
Enhancing Iron Absorption
Since the iron in pecans is the non-heme type, its absorption can be significantly increased through simple food pairing strategies. The most effective way to boost the bioavailability of non-heme iron is to consume it alongside a source of Vitamin C, also known as ascorbic acid. Vitamin C is able to capture the non-heme iron and convert it into a form that is more readily absorbed across the intestinal wall.
This means you can maximize the iron benefit from pecans by combining them with Vitamin C-rich foods. For instance, adding chopped pecans to a salad that includes bell peppers or citrus segments is an easy way to create a synergistic pairing. Another option is to mix pecans into a breakfast bowl with fresh strawberries or kiwi.
The amount of non-heme iron absorbed can increase substantially when paired with Vitamin C. By making a conscious effort to include a Vitamin C source with your pecans, you are optimizing the nutritional value of your meal. This simple dietary adjustment is practical for anyone relying on plant-based foods for their iron intake.