Pecan Nutrition & Calories - Complete data of all nutrients
Introduction
This article focuses on one of the most common and widely used nuts: the pecan.
Table of contents
Nutrition
Pecans are rich in vital nutrients, especially fiber, copper, thiamine, Vitamin B family, and zinc.
Calories
A 100g serving size of pecan provides 691 calories, and one average serving size of pecan provides 197 calories accordingly. Pecans are moderate to high in calories.
Vitamins
Pecans are an excellent source of vitamins, containing more than ten of them, including Vitamins A, K, and C. Pecans are rich in Vitamin B6 and folates. Thiamine (B1), riboflavin (B2), niacin (B3), and pantothenic acid (B5) are some of the other complex B-vitamins found in pecan nuts.
All complex B-vitamins aid the body's energy production by converting carbohydrates into glucose. Pecans are rich in Vitamin B1, containing 0.66g per 100g.
One serving of pecans covers 30% of the daily requirement of Vitamin B1.
One cup of pecans contains about 10% of your daily Vitamin B6 and Vitamin B5 value.
Vitamin B6 is required by the body to regulate energy within the brain and is required to produce neurotransmitters. Pecans are an excellent source of Vitamin E; mainly, they are rich in gamma-tocopherol, providing about 25 g per 100 g. One cup of pecans also contains about 6% of your daily value of folates.
Vitamin coverage chart
Minerals
Pecans are rich in minerals. They have a high amount of copper (1.2mg per 100g), magnesium (121mg per 100g), phosphorus (277mg per 100g), and zinc (4.53mg per 100g).
Pecans fall in the range of the top 13% of foods as a source of magnesium, containing 1.2 times more of it than almonds. These nuts contain a moderate amount of iron, calcium, potassium, manganese, choline, and selenium. 100g of pecans can cover 40% of your daily magnesium need.
Pecans have no sodium.
Mineral coverage chart
Carbohydrates
Pecans are naturally low in carbohydrates. 100g of pecan halves have essential13.86 grams of total carbs; most are fiber. However, pecans have a moderate amount of complex carbs, such as sucrose and starch, and a few simple carbs, such as glucose and fructose.
Carbohydrate type breakdown
Net Carbs
Of 13.86g of carbs, 4.26g are net carbs. This average value corresponds to 4.46 % of the recommended dietary allowance in your diet.
Soluble or insoluble fiber
Fiber is the number one nutrient in pecans.
They fall in the range of the top 11% of foods as a source of fiber, containing four times more of it than oranges. One ounce of pecans provides 10 % of the recommended daily value for fiber. It provides 2.5 g of fiber per serving and 9.6 g per 100g accordingly.
Fiber is a plant-based nutrient that comes in two main categories, soluble fiber, and insoluble fiber. Most of this fiber is insoluble fiber with properties to satisfy the appetite and is slightly laxative.
Fiber content ratio for Pecan
Protein
Pecans are rich in high-quality protein. Solid notes that pecans are a plant-based source of protein. These nuts contain 2.6 grams of protein per ounce and 9.17 g per 100g. Protein plays a role in fueling the brain' and is critical in carrying oxygen through the bloodstream and throughout the body. The protein that pecans provide is of high quality, as it contains an adequate level of all essential amino acids. Pecans are relatively high in tryptophan, threonine, isoleucine, phenylalanine, valine, and histidine. Pecans contain moderate amounts of lysine and methionine.
Pecans are also rich in non-essential amino acids, such as aspartic, glutamic acids, glycine, proline, arginine, alanine, and serine.
Pecans have a high phytochemical concentration of flavonoids compared to other nuts.
Protein quality breakdown
Fats
Pecans have a high amount of fats. They fall in the range of the top 2% of foods as a source of fats, containing 71.97g per 100g; this is two times higher than the fat content of cheese.
One hundred grams of pecans fully cover your daily fat needs.
Of these fats, 6.18g is saturated, 40.801g is monounsaturated, and 21.61g is polyunsaturated (including alpha-linolenic acid).
The fatty acid content of pecans consists of 6% saturated fatty acids, 40.80% monounsaturated, and 21.614% polyunsaturated fats. The saturated fat content covers 33% of the daily needed value. These nuts have no trans fats.
Fat type information
Cholesterol
Pecans have no cholesterol, making them suitable for people with heart diseases.
Oleic acid and Linoleic acid
According to the study, oleic acid may benefit heart health by lowering cholesterol and decreasing inflammation. Oleic acid is used to replace saturated fats in the diet. Fresh pecan oil contains approximately 65 percent oleic and 26 percent linoleic fatty acids.
Linoleic acid plays a unique role in promoting heart health. Randomized clinical trials have shown that substituting linoleic acid for saturated fat lowers total and LDL cholesterol. Linoleic acid has also improved insulin sensitivity and blood pressure [1].
Total phytosterols
Pecans have a high amount of phytosterol, including stigmasterol, campesterol, and b-sitosterol. The levels of phytosterols in these nuts may be sufficient to play a synergistic role with unsaturated fatty acids and the low SFA levels in helping to maintain normal cholesterol levels [2]. Several studies have demonstrated a dose-response reduction of cholesterol mediated by phytosterols, even at lower levels similar to those found in plant-based diets with pecans.
Tocopherols
Tocopherols are the most important natural antioxidants found in plant fats. Tocopherols have an antioxidant effect on the body and may help to prevent oxidative stress, according to research. Pecans are a good source of c-tocopherol but a poor source of a-tocopherol, with 24.4 and 1.4 mg per 100 g of nut, respectively. Pecans contain various flavonoid compounds, including proanthocyanidins or condensed tannins, monomers, and polymers of the flavan-3-ols unit. The high concentrations of c-tocopherol and polymeric flavanols in pecans protect the unsaturated fats from oxidation [3].
Sterols
According to research, pecans contain 95 milligrams of plant sterols per 100 grams, particularly beta-sitosterol. Because beta-sitosterol competes with cholesterol absorption in the body, it can lower blood cholesterol levels. Eating 34 cups of pecans daily significantly reduced total and LDL ("bad") cholesterol levels [4].
Phenols
Pecans are rich sources of phenols, including anthocyanins, flavonoids, proanthocyanidins, flavonols, and isoflavones. These compounds have potent antioxidant effects. Phenolic compounds are associated with a protective effect against diseases related to free radical overproduction, such as CVD and cancer. These nuts may also help increase the resistance of human LDL-cholesterol (LDL-C) to health [5].
Carotenoids
Pecans contain a high amount of carotenoids, especially lutein and zeaxanthin. Carotenoids are a class of phytonutrients responsible for pecans' natural color. Carotenoids have potent antioxidant properties and have been associated with a reduced risk of CVD and some types of cancer [6].
Iodine
Pecans have a moderate iodine content, with two mcg per serving size. Iodine is primarily used in the production of thyroid hormones. The thyroid helps regulate the rate at which your body burns energy. It also aids in growth and development, body temperature regulation, and nerve function. Iodine is only required in trace amounts for good health. Your health may suffer in the long run if you do not consume enough iodine [7].
Glycemic Index
Based on the deficient level of carbohydrates, the glycemic index of pecan is 10. These nuts are considered low GI food [8]. You can also visit our Glycemic index chart page for glycemic index values of 350+ pages.
Acidity
Pecans are acidic. The pH value of pecans falls in the range of 2.1 to 2.5.
Comparison of similar foods
We compared pecans to other nuts in our database and highlighted which one contains more macronutrients.
In comparison with peanuts, pecans contain less sodium, sugar, and saturated fats; also, they have a lower GI.
When it comes to chestnuts, pecan contains more vitamins, minerals, fats, and less sodium; also, they have a lower GI.
Pecans have more Vitamin B1 and B5, Vitamin E, Vitamin A, magnesium, and zinc than walnut and cashew.
Moreover, pecan wins hands down in fat, fiber content, and GI index compared with walnut.
Here again, pecans win in comparison with almonds. They are higher in carbs and richer in polyunsaturated (omega-3 omega-6) and monounsaturated fats. Besides, pecans have more zinc, copper, and vitamins B1, B5, B6, and K.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827884/
- https://sci-hub.hkvisa.net/10.1017/S0007114514003250
- https://www.sciencedirect.com/science/article/abs/pii/S0271531706001278
- https://ilovepecans.org/new-research-cites-pecans-as-a-concentrated-source-of-cholesterol-lowering-plant-sterols/
- https://www.sciencedirect.com/science/article/pii/S0963996919306040?via%3Dihub
- https://pubmed.ncbi.nlm.nih.gov/33801608/
- https://www.ibdcentrebc.ca/wp-content/uploads/Food-Sources-of-Iodine.pdf
- https://foodstruct.com/pdf/GI-News-December-2015-Sydney-University.pdf
Important nutritional characteristics for Pecan
Pecan Glycemic index (GI)
Mineral chart - relative view
Vitamin chart - relative view
Macronutrients chart
All nutrients for Pecan per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 691kcal | 35% | 2% |
14.7 times more than Orange
|
| Protein | 9.17g | 22% | 46% |
3.3 times more than Broccoli
|
| Fats | 71.97g | 111% | 2% |
2.2 times more than Cheese
|
| Vitamin C | 1.1mg | 1% | 40% |
48.2 times less than Lemon
|
| Net carbs | 4.26g | N/A | 59% |
12.7 times less than Chocolate
|
| Carbs | 13.86g | 5% | 42% |
2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.53mg | 32% | 27% |
Equal to Beef
|
| Calcium | 70mg | 7% | 28% |
1.8 times less than Milk
|
| Potassium | 410mg | 12% | 17% |
2.8 times more than Cucumber
|
| Magnesium | 121mg | 29% | 13% |
1.2 times less than Almond
|
| Sugar | 3.97g | N/A | 51% |
2.3 times less than Coca-Cola
|
| Fiber | 9.6g | 38% | 11% |
4 times more than Orange
|
| Copper | 1.2mg | 133% | 16% |
8.5 times more than Shiitake
|
| Zinc | 4.53mg | 41% | 21% |
1.4 times less than Beef
|
| Starch | 0.46g | 0% | 96% |
33.2 times less than Potato
|
| Phosphorus | 277mg | 40% | 19% |
1.5 times more than Chicken meat
|
| Sodium | 0mg | 0% | 100% |
N/A
|
| Vitamin A | 56IU | 1% | 48% |
298.3 times less than Carrot
|
| Vitamin A RAE | 3µg | 0% | 62% | |
| Vitamin E | 1.4mg | 9% | 43% |
Equal to Kiwifruit
|
| Selenium | 3.8µg | 7% | 70% | |
| Manganese | 4.5mg | 196% | 25% | |
| Vitamin B1 | 0.66mg | 55% | 14% |
2.5 times more than Pea raw
|
| Vitamin B2 | 0.13mg | 10% | 62% |
Equal to Avocado
|
| Vitamin B3 | 1.17mg | 7% | 67% |
8.2 times less than Turkey meat
|
| Vitamin B5 | 0.86mg | 17% | 39% |
1.3 times less than Sunflower seed
|
| Vitamin B6 | 0.21mg | 16% | 48% |
1.8 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 3.5µg | 3% | 59% |
29 times less than Broccoli
|
| Folate | 22µg | 6% | 47% |
2.8 times less than Brussels sprout
|
| Saturated Fat | 6.18g | 31% | 20% |
Equal to Beef
|
| Monounsaturated Fat | 40.8g | N/A | 8% |
4.2 times more than Avocado
|
| Polyunsaturated fat | 21.61g | N/A | 9% |
2.2 times less than Walnut
|
| Tryptophan | 0.09mg | 0% | 80% |
3.3 times less than Chicken meat
|
| Threonine | 0.31mg | 0% | 78% |
2.4 times less than Beef
|
| Isoleucine | 0.34mg | 0% | 79% |
2.7 times less than Salmon
|
| Leucine | 0.6mg | 0% | 80% |
4.1 times less than Tuna
|
| Lysine | 0.29mg | 0% | 81% |
1.6 times less than Tofu
|
| Methionine | 0.18mg | 0% | 76% |
1.9 times more than Quinoa
|
| Phenylalanine | 0.43mg | 0% | 78% |
1.6 times less than Egg
|
| Valine | 0.41mg | 0% | 79% |
4.9 times less than Soybean raw
|
| Histidine | 0.26mg | 0% | 76% |
2.9 times less than Turkey meat
|
| Fructose | 0.04g | 0% | 93% |
147.5 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
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NUTRITION FACTS LABEL
Serving Size ______________
Health checks
Pecan nutrition infographic
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.