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Pecan Nut Calories
Rich in healthy fats, antioxidants, magnesium, and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Pecan Nut (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, 20.1 g of fat and 2.7 g of fiber. Its 1.4 mg of Manganese covers 62% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Pecan Nut Nutrition Facts
Selected: 1 ounce (medium) · 28 g
193
KCAL / 28G
Carbs
3.9g
· 1% DV
Protein
2.6g
· 5% DV
Fat
20.1g
· 26% DV
Fiber
2.7g
· 10% 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 Nut nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 193 kcal | |
| Total fat | 20.1 g | 26% |
| Saturated fat | 1.74 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 3.9 g | 1% |
| Fiber | 2.7 g | 10% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 oz of Pecan Nut?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 193 kcal |
| 1 piece (small) | 2 g | 14 kcal |
| 1 slice (thin) | 5 g | 35 kcal |
| 1 tablespoon (chopped) | 8 g | 55 kcal |
| 10 piece (small) | 20 g | 138 kcal |
| 1 serving (medium) | 30 g | 207 kcal |
| 1 pack (medium) | 50 g | 346 kcal |
| 1 cup (chopped) | 60 g | 415 kcal |
| 100 g | 100 g | 691 kcal |
| 1 cup (large) | 109 g | 753 kcal |
Calculated from 691 calories per 100 g.
Frequently Asked Questions About Pecan Nut
Are pecan nuts good for you?
Yes, pecan nuts provide mostly unsaturated fats, fibre, magnesium and antioxidant compounds. They can be a nourishing snack, but they are energy-dense, so portioning them into a small serving is more practical than eating straight from the bag.
What is the difference between pecan nuts and walnuts?
Pecan nuts are usually sweeter, milder and more buttery in flavour than walnuts, which taste sharper and can be slightly bitter. Their shapes and shells also differ, though the two nuts can often be swapped in baking and salads.
How should you store pecan nuts?
Store pecan nuts in an airtight container in a cool, dark place. Their high oil content makes them prone to going rancid with heat and light, so refrigerate them if you want to keep them fresh for longer.
Can you freeze pecan nuts?
Yes, pecan nuts freeze well. Pack them airtight to protect them from moisture and freezer odours, and portion them before freezing so you can take out only what you need instead of repeatedly thawing and refreezing the whole batch.
How do you roast pecan nuts?
Spread pecan nuts in a single layer and roast them briefly in a moderate oven, checking often. Their natural oils make them brown quickly; take them out as soon as they smell fragrant and let them cool for a crisp texture.
How do you crack pecan nut shells?
Use a nutcracker and apply gentle pressure around the middle of the elongated pecan shell. The shell is often thinner than a walnut shell, so pressing too hard can crush the nutmeat; pick away shell fragments before eating.
How can you tell if pecan nuts have gone rancid?
Rancid pecan nuts often smell like stale or sour oil and taste distinctly bitter. Discard them if they have that smell or flavour, and do not eat pecans that look mouldy or have become damp.
What can you make with pecan nuts?
Pecan nuts work well in pecan pie, cookies, granola, salads and roasted vegetable dishes. For a savoury option, chop them over a salad or grain bowl; for baking, add them near the end of mixing to keep larger pieces intact.
How many pecan nuts should you eat a day?
A typical serving of pecan nuts is about 28 grams, which makes a reasonable snack portion for many people. Measuring out a serving is useful because it is easy to keep eating them when the bag is within reach.
Can dogs eat pecan nuts?
No, pecan nuts are not a suitable treat for dogs. Their high fat content can upset a dog’s digestion, and mouldy nuts can pose additional risks; keep pecans and foods containing them out of your dog’s reach.
Pecan Nut Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Biotin
1.68µg · 6% DV
B5
0.24mg · 5% DV
B6
0.06mg · 4% DV
Minerals
Manganese
1.43mg · 62% DV
Copper
0.34mg · 38% DV
Zinc
1.26mg · 11% DV
Phosphorus
78mg · 11% DV
Potassium ⭐
115mg · 3% DV
Sodium
0mg · 0% DV
Pecan Nut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pecan Nut
To burn the 193 calories in 1 ounce (medium) (28 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.
What is Pecan Nut?
Pecan nuts are the edible kernels of a tree native to North America, especially the southern United States and Mexico. They have a delicate sweetness, a buttery flavour and a crisp bite. In the US, they are a familiar ingredient in pecan pie and other baked goods; elsewhere, they are often eaten as a snack or added to salads, porridge and yoghurt.
They are rich in fats and fibre, with relatively little carbohydrate, and bring a satisfying crunch to both sweet and savoury dishes. Because they are energy-dense, a small handful is usually plenty. Try them with fruit or oats, or toast them briefly to deepen their flavour before adding them to a salad.
How Nutritious Is Pecan Nut?
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.
Is Pecan Nut 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 Nut Contain Allergens?
Contains these allergens:
Which Diets Is Pecan Nut 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 Nut Fat Profile
SATURATED
1.74g
MONOUNSATURATED
11.42g
POLYUNSATURATED
6.05g
Omega 6:3 ratio 23.1:1
Above the ideal 4:1 (23.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.