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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 September 25, 2023
Medically reviewed by Victoria Mazmanyan Article author photo Victoria Mazmanyan
Pecan

Introduction

Nuts are commonly referred to as superfoods due to their high nutritional value. This article focuses on the nutrition of one of the most common and widely used nuts, the pecan, describing its characteristics in detail using the latest research.

Nutrition

The nutritional infographics below are presented for 100g servings of raw pecans, taken from the USDA Food Database (1). However, we will also discuss the nutritional values of dry- or oil-roasted pecans with or without added salt (2, 3, 4).

The average serving size of pecans per person is 1 ounce or 28.35g, equal to 19 halves.

Pecans are incredibly dense in nutrients, consisting of 71% fats, 14% carbohydrates, and 10% protein. They are also rich in vital nutrients, such as fiber, copper, zinc, and thiamin (vitamin B1).

If you are seeking information regarding the health benefits of pecans, visit the link for a comprehensive overview.

Macronutrients chart

10% 71% 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

Calories

Pecans are incredibly calorie-dense, providing 691 calories per 100g serving and 197 calories per average serving. This makes pecans fall into the top 2% of foods in our database in terms of calories.

What Do 691 Calories or 100 Grams of Pecans Look Like?

Our team measured how much 100 grams or 691 calories of pecan looks like. The picture above shows that 47 pecans comprise 100 grams. That means each pecan is about 2.13 grams or around 14.7 calories

Remember that the calorie count can change based on the weight, size, and whether you eat the pecans raw or roasted. Roasted pecans are usually covered in unhealthy oils and sugar, which means they have extra calories that don't provide much nutrition.

A 100g serving of dry-roasted pecans provides 710 calories, while the same serving of oil-roasted pecans is even higher in calories - 715. 

Fats

Pecans provide a very high amount of fats, consisting of nearly 72% of this nutrient. They fall in the range of the top 2% of foods as a source of fats, containing 71.97g per 100g or 20g per average serving. One hundred grams of pecans fully cover your daily fat needs.

Of these fats, 6.18g is saturated, 40.8g is monounsaturated, and 21.61g is polyunsaturated (including alpha-linolenic acid).

To put this in percentages, the fatty acid content of pecans consists of 9% saturated, 59% monounsaturated, and 32% polyunsaturated fats. The saturated fat content of pecans covers 31% of the daily needed value. 

Pecans have no trans fats.

Fat type information

9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g

Unsurprisingly, dry-roasted pecans are higher in fats than raw pecans (by 2.3g), and oil-roasted pecans contain even more fats than dry-roasted ones (by 1g). 

Cholesterol

Like all plant-based foods, pecans naturally have no cholesterol.

Oleic acid and Linoleic acid

Freshly extracted pecan oil contains approximately 27% oleic and 63% linoleic fatty acids (6). According to research, oleic acid may benefit heart health by lowering cholesterol and decreasing inflammation (7). 

Linoleic acid plays a unique role in promoting heart health as well. Randomized clinical trials have shown that substituting linoleic acid for saturated fat lowers total and LDL cholesterol (8).

Carbohydrates

Pecans are relatively low in carbohydrates. 100g of pecan halves provide 13.86g of total carbohydrates; most of these are dietary 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.

One average serving of pecans provides almost 4g of carbohydrates. Thus, pecans can be consumed during low-carb and keto diets but only in moderation. 

Fiber content ratio for Pecan

29% 69% 2%
Sugar: 3.97 g
Fiber: 9.6 g
Other: 0.29 g

Net Carbs

Of the 13.86g of carbs, 4.26g or 31% are net carbs. This average value corresponds to 4.46 % of the recommended dietary allowance in your diet.

Of these net carbs, 88% is comprised of sucrose10% is starch, and 2% is glucose and fructose.

Carbohydrate type breakdown

10% 88%
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

Soluble and Insoluble Dietary Fiber

Dietary fiber is one of the most important nutrients pecans provide. They fall in the top 11% of foods as a source of fiber, containing 4 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.

Fiber is a plant-based nutrient that comes in two main types: soluble fiber and insoluble fiber. Insoluble fiber helps digestion by allowing food to pass quickly through the digestive tract. Soluble fiber, on the other hand, aids digestion by slowing this process down.

While exact numbers have not yet been researched, we can assume that most of the fiber found in pecans is insoluble fiber, as nuts tend to be higher in this type. 

Protein

Pecans are rich in high-quality protein. These nuts are an excellent plant-based source of protein. Pecans contain 2.6 grams of protein per ounce and 9.17 g per 100g, which covers 22% of the daily needed value of this nutrient. 

The protein that pecans provide is of high quality, as it contains an adequate level of all essential amino acids. A 100g serving of these nuts covers over 100% of the daily need for histidine and tryptophan. Pecans are also relatively high in threonine, phenylalanine, and branched-chain amino acids (leucine, isoleucine, and valine). They contain moderate amounts of lysine and methionine.

Pecans are also rich in non-essential amino acids, such as aspartic, glutamic acid, glycine, proline, arginine, alanine, and serine.

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%

Vitamins

Pecans are an excellent source of vitamins, containing moderate to high levels of over ten.

Pecans are rich in vitamin B1 or thiamine, containing 0.66g per 100g and falling in the top 14% of foods as its source. One average serving of pecans covers 30% of the daily requirement of vitamin B1.

Pecans are also rich in fat-soluble vitamins E and C. Pecans are an excellent source of vitamin E; they are mainly rich in gamma-tocopherol, providing about 25 g per 100 g. 

Pantothenic acid (vitamin B5), folate (vitamin B9), pyridoxine (vitamin B6), riboflavin (vitamin  B2), and niacin (vitamin B3) are some of the other B-complex vitamins found in pecan nuts in high or moderate amounts.

A 100-gram serving of pecans provides over 15% of your daily vitamin B6 and vitamin B5 values.

Pecans are absent in vitamin D and vitamin B12.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 23% 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%
Choline: 40.5 mg of 550 mg 7%
Vitamin K: 3.5 µg of 120 µg 3%

Tocopherols

Tocopherols are one of the most important natural antioxidants found in plants. According to research, tocopherols have an antioxidant effect on the body, helping prevent oxidative stress. Pecans are a good source of γ-tocopherol but a poor source of α-tocopherol, with 24.4mg and 1.4mg per 100g of nut, respectively (9). 

Pecans contain various flavonoid compounds, including proanthocyanidins or condensed tannins, monomers, and polymers of the flavan-3-ols unit. The high concentrations of γ-tocopherol and polymeric flavanols in pecans protect the unsaturated fats from oxidation (9).

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 are also rich in potassium, manganese, iron, and calcium.

Pecans fall in 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.

Pecans also fall in the top 17% of foods as a source of potassium, with a 100g serving covering about 12% of the daily need for this mineral.

These nuts contain a moderate amount of choline and selenium. 

Raw or unsalted roasted pecans have no sodium. However, dry-roasted or oil-roasted pecans with added salt are very high in sodium, providing 383mg per 100g serving. 

Pecans are also a good source of the trace mineral molybdenum.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
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%

Pecans have a moderate iodine content, with 2mcg per ¼ cup 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 growth, development, body temperature regulation, and nerve function. Iodine is only required in trace amounts. Your health may suffer in the long run if you do not consume enough iodine (10).

Phytochemicals

Total phytosterols

Pecans have many phytosterols, 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 in helping to maintain normal cholesterol levels (11). 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.

Sterols

According to research, pecans contain 95mg 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 has been shown to significantly reduce total and LDL ("bad") cholesterol levels (12).

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 cardiovascular disease and cancer (13).

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 cardiovascular disease and some types of cancer (14).

Glycemic Index

Due to the relatively low level of carbohydrates, the glycemic index of pecan is said to be 10. These nuts are considered low glycemic index foods (15). 

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 contains more macronutrients.

Compared to peanuts, pecans contain less sodium, sugar, and saturated fats.

Regarding chestnuts, pecans contain more vitamins, minerals, fats, and less sodium.

Pecans have more vitamins B1 and B5, vitamins E and A, magnesium, and zinc than walnuts and cashews.

Moreover, pecans win hands down in fat and fiber content compared to walnuts.

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.

Important nutritional characteristics for Pecan

Pecan
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
10 (low)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 37mg
TOP 2% Fats ⓘHigher in Fats content than 98% of foods
TOP 2% Calories ⓘHigher in Calories content than 98% of foods
TOP 8% Monounsaturated Fat ⓘHigher in Monounsaturated Fat content than 92% of foods
TOP 9% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 91% of foods
TOP 11% Fiber ⓘHigher in Fiber content than 89% of foods

Pecan calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 691
Calories in 1 cup, chopped 753 109 g
Calories in 1 cup, halves 684 99 g

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%
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%
Choline
40.5 mg
TOP 67%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

All nutrients for Pecan per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 691kcal 35% 2% 14.7 times more than OrangeOrange
Protein 9.17g 22% 46% 3.3 times more than BroccoliBroccoli
Fats 71.97g 111% 2% 2.2 times more than Cheddar CheeseCheddar Cheese
Vitamin C 1.1mg 1% 40% 48.2 times less than LemonLemon
Net carbs 4.26g N/A 59% 12.7 times less than ChocolateChocolate
Carbs 13.86g 5% 42% 2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.53mg 32% 27% Equal to Beef broiledBeef broiled
Calcium 70mg 7% 28% 1.8 times less than MilkMilk
Potassium 410mg 12% 17% 2.8 times more than CucumberCucumber
Magnesium 121mg 29% 13% 1.2 times less than AlmondAlmond
Sugar 3.97g N/A 51% 2.3 times less than Coca-ColaCoca-Cola
Fiber 9.6g 38% 11% 4 times more than OrangeOrange
Copper 1.2mg 133% 16% 8.5 times more than ShiitakeShiitake
Zinc 4.53mg 41% 21% 1.4 times less than Beef broiledBeef broiled
Starch 0.46g 0% 96% 33.2 times less than PotatoPotato
Phosphorus 277mg 40% 19% 1.5 times more than Chicken meatChicken meat
Sodium 0mg 0% 100% N/AWhite Bread
Vitamin A 56IU 1% 48% 298.3 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Vitamin E 1.4mg 9% 43% Equal to KiwifruitKiwifruit
Selenium 3.8µg 7% 70%
Manganese 4.5mg 196% 25%
Vitamin B1 0.66mg 55% 14% 2.5 times more than Pea rawPea raw
Vitamin B2 0.13mg 10% 62% Equal to AvocadoAvocado
Vitamin B3 1.17mg 7% 67% 8.2 times less than Turkey meatTurkey meat
Vitamin B5 0.86mg 17% 39% 1.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.21mg 16% 48% 1.8 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 3.5µg 3% 59% 29 times less than BroccoliBroccoli
Folate 22µg 6% 47% 2.8 times less than Brussels sproutBrussels sprout
Saturated Fat 6.18g 31% 20% Equal to Beef broiledBeef broiled
Choline 40.5mg 7% 67%
Monounsaturated Fat 40.8g N/A 8% 4.2 times more than AvocadoAvocado
Polyunsaturated fat 21.61g N/A 9% 2.2 times less than WalnutWalnut
Tryptophan 0.09mg 0% 80% 3.3 times less than Chicken meatChicken meat
Threonine 0.31mg 0% 78% 2.4 times less than Beef broiledBeef broiled
Isoleucine 0.34mg 0% 79% 2.7 times less than Salmon rawSalmon raw
Leucine 0.6mg 0% 80% 4.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.29mg 0% 81% 1.6 times less than TofuTofu
Methionine 0.18mg 0% 76% 1.9 times more than QuinoaQuinoa
Phenylalanine 0.43mg 0% 78% 1.6 times less than EggEgg
Valine 0.41mg 0% 79% 4.9 times less than Soybean rawSoybean raw
Histidine 0.26mg 0% 76% 2.9 times less than Turkey meatTurkey meat
Fructose 0.04g 0% 93% 147.5 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0g N/A 100%

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.