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Pecan nuts Calories
Rich in healthy fats, antioxidants, vitamin E, and magnesium
CALORIES
GI
POTASSIUM
FIBER
Pecan nuts Nutrition Facts
Selected: 100 g
691
KCAL / 100G
Carbs
13.9g
· 8%
Protein
9.2g
· 5%
Fat
71.9g
· 87%
Fiber
9.6g
Pecan nuts Vitamins & Minerals
Vitamins
B1
0.66mg · 55% DV
Biotin
6µg · 20% DV
B5
0.86mg · 17% DV
B6
0.21mg · 12% DV
Minerals
Manganese
5mg · 217% DV
Copper
1mg · 111% DV
Zinc
5mg · 45% DV
Phosphorus
277mg · 40% DV
Pecan nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pecan nuts 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 nuts Contain Allergens?
Contains these allergens:
Which Diets Is Pecan nuts 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 nuts Fat Profile
SATURATED
6.2g
MONOUNSATURATED
40.8g
POLYUNSATURATED
21.6g
Omega 6:3 ratio 22.9:1
Above the ideal 4:1 (22.9:1).
Foods Similar to Pecan nuts
Pecan nuts — Frequently Asked Questions
Is it better to eat pecan nuts raw or roasted?
Both are fine to eat. Raw pecans have a milder taste, while light roasting brings out their buttery flavor; over-roasting can make them taste bitter because of their high oil content.
How should pecan nuts be stored, and when do they go stale?
Because they are rich in fat, pecans can go rancid faster when exposed to heat, light, and air. Keep them in an airtight container in a cool, dark place, or refrigerate or freeze them for longer storage.
Can pecan nuts be frozen?
Yes, pecans freeze well and freezing helps preserve freshness. Let them sit briefly at room temperature before using if needed.
What foods pair well with pecan nuts?
Pecans work well with yogurt, oats, salads, squash, cinnamon-based dishes, and dark chocolate. Paired with fruit, they can add crunch and make a snack feel more balanced.
How do pecan nuts compare with walnuts?
Pecans are usually sweeter, softer, and more buttery in flavor. Walnuts tend to taste more earthy and slightly bitter to many people.
Are pecan nuts better before or after a workout?
Since they are high in fat, large amounts right before exercise may feel heavy for some people. They are often better as a snack during the day or alongside a post-workout meal that also includes protein and carbohydrate.
Is it okay to eat pecan nuts at night?
Yes, there is no special time when pecans become unhealthy. But because they are rich and fatty, eating a large amount right before bed may cause discomfort in sensitive people.
Do pecan nuts cause weight gain?
No single food automatically causes weight gain; overall intake matters most. Pecans are energy-dense, though, so it is easy to overeat them if portions are not kept in check.
Do pecan nuts need to be soaked?
No, soaking is not necessary. Some people prefer it for a softer texture or easier digestion, but it is optional rather than required.
Who should be careful with pecan nuts?
Anyone with a tree nut allergy should avoid pecans, as reactions can be serious. People who are sensitive to rich, fatty foods may also prefer smaller portions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.