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Pecan Calories
Magnesium, healthy fats, antioxidants
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 ounce (medium) of Pecan (28 g) has 193 calories. That works out to 691 calories per 100 g. It contains 3.9 g of carbs, 2.6 g of protein, 20.2 g of fat and 2.7 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
What is Pecan?
Pecans are the edible nuts of a tree native to North America, especially associated with the southern United States and Mexico. Their smooth, buttery flavour and crisp, ridged halves make them easy to enjoy by the handful or chop into other dishes.
In the US, pecan pie is a familiar dessert, and the nuts are also used in cookies, breads and salads. Elsewhere, they work well stirred into porridge or yoghurt, sprinkled over roasted vegetables, or eaten as a snack. Pecans are rich in unsaturated fats and provide fibre and magnesium, so they are energy-dense despite their small serving size. For a lighter topping, use a modest handful and pair them with fruit or oats.
Pecan Nutrition Facts
Selected: 100 g
691
KCAL / 100G
Carbs
13.9g
· 5% DV
Protein
9.2g
· 18% DV
Fat
72g
· 92% DV
Fiber
9.6g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 5% · Fat 87%
Pecan Vitamins & Minerals
Vitamins
B1
0.66mg · 55% DV
B5
0.86mg · 17% DV
B6
0.21mg · 12% DV
B2
0.13mg · 10% DV
Minerals
Manganese
5mg · 217% DV
Copper
1mg · 111% DV
Zinc
5mg · 45% DV
Phosphorus
277mg · 40% DV
How Nutritious Is Pecan?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Pecan Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pecan
To burn the 691 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Pecan Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pecan Contain Allergens?
Contains these allergens:
Which Diets Is Pecan Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pecan Fat Profile
SATURATED
6.2g
MONOUNSATURATED
40.8g
POLYUNSATURATED
21.6g
Omega 6:3 ratio 20.8:1
Above the ideal 4:1 (20.8:1).
Compare Pecan
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Frequently Asked Questions About Pecan
What are the health benefits of pecans?
Pecans provide unsaturated fats, fibre, magnesium and antioxidant compounds. They can make a filling snack or add crunch to meals, but their richness means a small handful is usually more practical than eating them straight from a large bag.
How many pecans should you eat a day?
A serving of about 28 g—a small handful—is a practical daily portion for most people. Add pecans to oatmeal or yoghurt, or eat them on their own; larger portions are easy to overeat because pecans are energy-dense.
Are pecans and walnuts the same thing?
No. Pecans and walnuts come from different tree species. Pecans tend to taste sweeter, milder and more buttery, while walnuts have a firmer bite and a sharper, sometimes slightly bitter flavour.
Can you eat pecans raw?
Yes. Pecans are safe to eat raw, and their flavour is mild and buttery. You can also toast them to bring out a deeper aroma; watch them closely because their high fat content means they can burn quickly.
How should you store pecans?
Keep pecans in an airtight container in a cool, dark place. Their natural oils can turn rancid when exposed to heat and light, so refrigerate them if you want to keep them fresh for longer.
Can you freeze pecans?
Yes. Pecans freeze well when sealed in an airtight freezer-safe container or bag. You can use them straight from the freezer in baking, or let them thaw in a sealed container to limit moisture on the nuts.
Why are pecans used in pecan pie?
Pecans are the defining ingredient in pecan pie because their buttery sweetness pairs well with the pie’s rich filling. Use pecan halves on top for the traditional look, or chop them if you want a more even texture in each slice.
How do you crack pecan shells without crushing the nut?
Use a nutcracker and apply gentle pressure to the seam of the pecan shell. If the shell is stubborn, turn the nut and try again rather than squeezing harder; this helps keep the grooved kernel in larger pieces.
Why are pecans so expensive?
Pecans can cost more because they are grown in a relatively limited set of regions, and shipping adds to the price elsewhere. Harvesting and removing the shells also take work, so prices vary by origin, season and shop.
Can dogs eat pecans?
No, it is best not to give pecans to dogs. Their high fat content can upset a dog’s stomach, and mouldy nuts may contain toxins; whole nuts and shells can also pose choking or blockage risks.
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Nutrition data compiled from USDA FoodData Central and scientific sources.