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Pecan Nutrition & Calories - Complete data of all nutrients

Nuts, pecans
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on March 23, 2022
Education: Nutrition & Microbiology at YSU
Pecan

Introduction

Nuts are delicious, healthy, and available all year, and they may be indispensable in some diets and health plans for their health benefits; some nutritionists recommend eating nuts daily.

This article focuses on one of the most common and widely used nuts: the pecan.

Nutrition

This section of the article will discuss uses in different diets and the nutritional value of raw pecan (vitamins, minerals, micronutrients).

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

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Vitamin A: 56 IU of 5,000 IU 1%
Vitamin E : 1.4 mg of 15 mg 9%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1.1 mg of 90 mg 1%
Vitamin B1: 0.66 mg of 1 mg 55%
Vitamin B2: 0.13 mg of 1 mg 10%
Vitamin B3: 1.167 mg of 16 mg 7%
Vitamin B5: 0.863 mg of 5 mg 17%
Vitamin B6: 0.21 mg of 1 mg 16%
Folate: 22 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 3.5 µg of 120 µg 3%

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. 100g of pecans can cover 40% of your daily magnesium need. These nuts contain a moderate amount of iron, calcium, potassium, manganese, choline, and selenium.

Pecans have no sodium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 22% 95% 87% 119% 37% 0% 124% 400% 587% 21% 23%
Calcium: 70 mg of 1,000 mg 7%
Iron: 2.53 mg of 8 mg 32%
Magnesium: 121 mg of 420 mg 29%
Phosphorus: 277 mg of 700 mg 40%
Potassium: 410 mg of 3,400 mg 12%
Sodium: 0 mg of 2,300 mg 0%
Zinc: 4.53 mg of 11 mg 41%
Copper: 1.2 mg of 1 mg 133%
Manganese: 4.5 mg of 2 mg 196%
Selenium: 3.8 µg of 55 µg 7%
Choline: 40.5 mg of 550 mg 7%

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 low amount of simple carbs, such as glucose and fructose.

Carbohydrate type breakdown

0.46% 3.9%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Net Carbs

Of 13.86 g total 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

3.97% 9.6% 0.29%
Sugar: 3.97 g
Fiber: 9.6 g
Other: 0.29 g

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 accordingly. 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

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 100% 88% 72% 66% 41% 53% 74% 68% 113%
Tryptophan: 93 mg of 280 mg 33%
Threonine: 306 mg of 1,050 mg 29%
Isoleucine: 336 mg of 1,400 mg 24%
Leucine: 598 mg of 2,730 mg 22%
Lysine: 287 mg of 2,100 mg 14%
Methionine: 183 mg of 1,050 mg 17%
Phenylalanine: 426 mg of 1,750 mg 24%
Valine: 411 mg of 1,820 mg 23%
Histidine: 262 mg of 700 mg 37%

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

6.18% 40.801% 21.614%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g

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) from 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

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, muscle, and nerve function. Pecans have a moderate iodine content, with two mcg per serving size. 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 to 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, richer in polyunsaturated (omega-3 omega-6), and monounsaturated fats. Besides, pecans have more zinc, copper, and vitamins B1, B5, B6, and K.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5827884/
  2. https://sci-hub.hkvisa.net/10.1017/S0007114514003250
  3. https://www.sciencedirect.com/science/article/abs/pii/S0271531706001278
  4. PECANS AS A CONCENTRATED SOURCE OF CHOLESTEROL-LOWERING PLANT STEROLS
  5. https://www.sciencedirect.com/science/article/pii/S0963996919306040?via%3Dihub
  6. https://pubmed.ncbi.nlm.nih.gov/33801608/
  7. https://www.ibdcentrebc.ca/wp-content/uploads/Food-Sources-of-Iodine.pdf
  8. https://foodstruct.com/pdf/GI-News-December-2015-Sydney-University.pdf
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: March 23, 2022

Important nutritional characteristics for Pecan

Pecan
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
10 (low)
Insulin index ⓘ
N/A
Calories
691
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
4.26 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 oz (19 halves) (28.35 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
2.1 (acidic)
98% Fats
98% Calories
92% Monounsaturated Fat
91% Polyunsaturated fat
89% Fiber
Explanation: The given food contains more Fats than 98% of foods. Note that this food itself is richer in Fats than it is in any other nutrient. Similarly, it is relatively rich in Calories, Monounsaturated Fat, Polyunsaturated fat, and Fiber.

Pecan Glycemic index (GI)

10

Mineral chart - relative view

Magnesium
121 mg
TOP 13%
Copper
1.2 mg
TOP 16%
Potassium
410 mg
TOP 17%
Phosphorus
277 mg
TOP 19%
Zinc
4.53 mg
TOP 21%
Manganese
4.5 mg
TOP 25%
Iron
2.53 mg
TOP 27%
Calcium
70 mg
TOP 28%
Choline
40.5 mg
TOP 67%
Selenium
3.8 µg
TOP 70%
Sodium
0 mg
TOP 100%

Vitamin chart - relative view

Vitamin B1
0.66 mg
TOP 14%
Vitamin B5
0.863 mg
TOP 39%
Vitamin C
1.1 mg
TOP 40%
Vitamin E
1.4 mg
TOP 43%
Folate
22 µg
TOP 47%
Vitamin B6
0.21 mg
TOP 48%
Vitamin A
56 IU
TOP 48%
Vitamin K
3.5 µg
TOP 59%
Vitamin B2
0.13 mg
TOP 62%
Vitamin B3
1.167 mg
TOP 67%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

10% 72% 14% 4% 2%
Protein:
Daily Value: 18%
9.17 g of 50 g
18%
Fats:
Daily Value: 111%
71.97 g of 65 g
111%
Carbs:
Daily Value: 5%
13.86 g of 300 g
5%
Water:
Daily Value: 0%
3.52 g of 2,000 g
0%
Other:
1.48 g

All nutrients for Pecan per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 59% 4.26g 12.7 times less than Chocolate Chocolate
Protein 22% 46% 9.17g 3.3 times more than Broccoli Broccoli
Fats 111% 2% 71.97g 2.2 times more than Cheese Cheese
Carbs 5% 42% 13.86g 2 times less than Rice Rice
Calories 35% 2% 691kcal 14.7 times more than Orange Orange
Starch 0% 96% 0.46g 33.2 times less than Potato Potato
Fructose 0% 93% 0.04g 147.5 times less than Apple Apple
Sugar N/A 51% 3.97g 2.3 times less than Coca-Cola Coca-Cola
Fiber 38% 11% 9.6g 4 times more than Orange Orange
Calcium 7% 28% 70mg 1.8 times less than Milk Milk
Iron 32% 27% 2.53mg Equal to Beef Beef
Magnesium 29% 13% 121mg 1.2 times less than Almond Almond
Phosphorus 40% 19% 277mg 1.5 times more than Chicken meat Chicken meat
Potassium 12% 17% 410mg 2.8 times more than Cucumber Cucumber
Sodium 0% 100% 0mg N/A White Bread
Zinc 41% 21% 4.53mg 1.4 times less than Beef Beef
Copper 133% 16% 1.2mg 8.5 times more than Shiitake Shiitake
Vitamin E 9% 43% 1.4mg Equal to Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 1% 40% 1.1mg 48.2 times less than Lemon Lemon
Vitamin B1 55% 14% 0.66mg 2.5 times more than Pea Pea
Vitamin B2 10% 62% 0.13mg Equal to Avocado Avocado
Vitamin B3 7% 67% 1.17mg 8.2 times less than Turkey meat Turkey meat
Vitamin B5 17% 39% 0.86mg 1.3 times less than Sunflower seed Sunflower seed
Vitamin B6 16% 48% 0.21mg 1.8 times more than Oat Oat
Folate 6% 47% 22µg 2.8 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 3% 59% 3.5µg 29 times less than Broccoli Broccoli
Tryptophan 0% 80% 0.09mg 3.3 times less than Chicken meat Chicken meat
Threonine 0% 78% 0.31mg 2.4 times less than Beef Beef
Isoleucine 0% 79% 0.34mg 2.7 times less than Salmon Salmon
Leucine 0% 80% 0.6mg 4.1 times less than Tuna Tuna
Lysine 0% 81% 0.29mg 1.6 times less than Tofu Tofu
Methionine 0% 76% 0.18mg 1.9 times more than Quinoa Quinoa
Phenylalanine 0% 78% 0.43mg 1.6 times less than Egg Egg
Valine 0% 79% 0.41mg 4.9 times less than Soybean Soybean
Histidine 0% 76% 0.26mg 2.9 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 31% 20% 6.18g Equal to Beef Beef
Monounsaturated Fat N/A 8% 40.8g 4.2 times more than Avocado Avocado
Polyunsaturated fat N/A 9% 21.61g 2.2 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 691
% Daily Value*
111%
Total Fat 72g
27%
Saturated Fat 6g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 0mg
5%
Total Carbohydrate 14g
40%
Dietary Fiber 10g
Total Sugars g
Includes ? g Added Sugars
Protein 9g
Vitamin D 0mcg 0%

Calcium 70mg 7%

Iron 3mg 38%

Potassium 410mg 12%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Pecan nutrition infographic

Pecan nutrition infographic
Infographic link

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.