Pecans vs. Peanuts: Which Nut Is Better for Your Heart and Cholesterol?

 

Pecans and peanuts both contain unsaturated fats, fiber, and antioxidants that can reduce the risk of cardiovascular disease.¹ Both offer unique health benefits, with pecans providing more heart-healthy fats, while peanuts offer slightly more protein and nutrients.

Pecans Contain More Healthy Fats

Pecans contain more healthy fats (and less unhealthy fats) than peanuts, making them a healthier choice for cholesterol and heart health—but only slightly. Both

types of nuts can be part of a well-balanced diet.

Nuts are known for being a source of "healthy fats," as they contain primarily unsaturated fats (comprised of monounsaturated and polyunsaturated fats), which are known to have a protective effect on the heart.²

They also contain some saturated fats, which, when consumed in excess, can increase the risk of cardiovascular disease, insulin resistance, and other health problems.

Below is a comparison of a 1-ounce (oz) serving of unsalted pecans compared to the same serving of dry-roasted, unsalted peanuts.

Nutreint	Pecans	Peanuts
Calories	214	166
Protein	2.74 g	6.9 g
Carbohydrates	3.49 g	6.03 g
Total fat	21 g	14.1 g
Saturated fat	1.89 g	2.19 g
Monounsaturated fat	11.2 g	7.42 g
Polyunsaturated fat	6.62 g	2.77 g

Heart Health Benefits of Peanuts

Peanuts are technically legumes (like peas, beans, and lentils) and have been extensively studied for their heart health benefits. Here are some of the main compounds in peanuts that make them so good for your heart:

• Resveratrol: An antioxidant also found in grapes and red wine, which has been shown to improve the health and function of blood vessels, protecting against cardiovascular disease.⁷
• Arginine: An amino acid that helps produce nitric oxide, a gas molecule that helps blood vessels relax and widen, improving circulation (and helping to lower blood pressure).⁸
• Niacin (B3): A B-vitamin that raises high-density lipoprotein (HDL) or "good" cholesterol and lowers triglycerides. A higher intake of dietary niacin is associated with a lower risk of dyslipidemia (an unhealthy imbalance of fats in the blood).⁹
• Folate (B9): Another B-vitamin that is Important for reducing levels of homocysteine, an amino acid that, when too high, increases risk for cardiovascular disease
• Coenzyme Q10 (CoQ10): An enzyme that supports energy production in heart muscle cells.¹¹
• Copper: An essential trace mineral that supports healthy blood vessels and red blood cell formation. Insufficient dietary copper intake can be associated with an increased risk of plaque build-up in the arteries and other cardiovascular issues.¹²

Heart Health Benefits of Pecans

Pecans contain the following nutrients and compounds that benefit your heart:

• Gamma-tocopherol: A form of vitamin E that acts as a strong antioxidant and may help reduce inflammation in blood vessels.¹³
• Antioxidants: Polyphenols and flavonoids in pecans may help prevent the oxidation of low-density lipoprotein (LDL), also known as "bad" cholesterol, and reduce plaque build-up in the arteries.¹⁴
• Fiber: A critical nutrient that supports healthy cholesterol levels and helps keep blood sugar levels stable.¹⁵
• Magnesium: An essential mineral that helps regulate blood pressure and supports a normal heart rhythm.¹⁶

How They Compare

Pecans contain about twice as many monounsaturated fats per serving and are particularly high in gamma-tocopherol and other heart-protective antioxidants

Nuts as a whole are calorie-dense, meaning that they contain a substantial amount of calories per serving compared to other foods, due to their higher total fat content.

While they contain predominantly unsaturated fat, which has cardiovascular benefits, the American Heart Association generally recommends a 1-ounce serving of nuts per day to reap the benefits without exceeding your daily calorie needs.¹⁷

How to Include Peanuts and Pecans in Your Diet

Depending on your personal preferences and budget, you might choose one over the other or incorporate both in your diet.

Here are some ways to enjoy pecans and peanuts:

• Raw, as a simple handful-sized snack
• Toasted in the oven and tossed into a salad or grain-based dish (like quinoa, rice pilaf, or couscous)
• Chopped and sprinkled over yogurt or oatmeal
• Added to batters for muffins, pancakes, walnuts, or cookies
• Tossed in with roasted vegetables, like broccoli, Brussels sprouts, sweet potatoes, or butternut squash
• Mixed into a homemade trail mix, with dark chocolate chunks, seeds, and dried fruit
• Added to homemade energy bars or no-bake protein balls
• Used as a topping for casserole dishes or green beans