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Raw pecan Calories
Rich in healthy fats and manganese
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 ounce (small) of Raw 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 Raw pecan?
Raw pecans are the rich, mildly sweet kernels of a tree native to North America, especially the southern United States and Mexico. Their curved halves have a deeply ridged surface, and without roasting their buttery flavour is gentle rather than toasted and intense.
They’re eaten by the handful, stirred into oatmeal or yoghurt, and used in baking; in the US, pecan pie is a familiar classic. Their nutrition is dominated by fats, with fibre and manganese also contributing to their profile. At 72 g of fat per 100 g, they’re energy-dense, so a small handful makes a practical snack. Pair them with fresh fruit or add a few to a salad for crunch.
Raw 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%
Raw pecan Vitamins & Minerals
Vitamins
B1
0.66mg · 55% DV
B5
0.86mg · 17% DV
Biotin
4µg · 13% DV
B6
0.21mg · 12% DV
Minerals
Manganese
5mg · 217% DV
Copper
1mg · 111% DV
Zinc
5mg · 45% DV
Phosphorus
277mg · 40% DV
How Nutritious Is Raw 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.
Raw pecan Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw 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 Raw 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 Raw pecan Contain Allergens?
Contains these allergens:
Which Diets Is Raw 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
Raw pecan Fat Profile
SATURATED
6.18g
MONOUNSATURATED
40.8g
POLYUNSATURATED
21.6g
Omega 6:3 ratio 20.8:1
Above the ideal 4:1 (20.8:1).
Compare Raw pecan
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Frequently Asked Questions About Raw pecan
Are raw pecans good for you?
Yes, raw pecans provide unsaturated fats, fibre and manganese. They are also energy-dense, so enjoy them as a measured snack or add a small portion to foods such as oatmeal or salads.
What is the difference between raw pecans and walnuts?
Raw pecans and walnuts come from different trees and have distinct flavours. Pecans tend to taste sweeter and more buttery, while walnuts are more earthy and sometimes bitter; either can often replace the other in recipes.
Can you eat raw pecans without cooking them?
Yes, raw pecans are ready to eat without cooking once removed from their shells. Add the kernels to oatmeal, salads or yoghurt, or eat them as a snack; remove any shell fragments first.
How should raw pecans be stored?
Store raw pecans in an airtight container in a cool, dark place. Their high oil content makes them prone to going rancid, so refrigeration is a better choice if you want to keep them fresh longer.
Can raw pecans be frozen?
Yes, raw pecans freeze well. Seal them in a freezer-safe, airtight container to limit exposure to moisture and odours, then thaw the amount you need or add them directly to some recipes.
How do you shell raw pecans?
Use a nutcracker to gently crack the shell along its seam, then lift out the kernel. Apply pressure gradually to avoid crushing the pecan halves, and check for shell pieces before eating.
Can you roast raw pecans at home?
Yes, you can roast raw pecans in a dry pan or oven. Use moderate heat and check them frequently; their natural oils can make them brown quickly and taste bitter if they burn.
How can you tell if raw pecans have gone bad?
Raw pecans that smell or taste bitter, stale or paint-like have likely turned rancid and should be discarded. Also throw away kernels that look mouldy or have become damp rather than tasting them to check.
How many raw pecans should you eat in a day?
A typical serving of raw pecans is about 28 grams. Use that as a practical snack portion or topping; eating straight from a large container can make it easy to have more than intended.
Can dogs eat raw pecans?
No, raw pecans are not a suitable treat for dogs. They are high in fat, can cause digestive problems, and mouldy nuts may contain toxins; contact a veterinarian if your dog has eaten some and seems unwell.
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Nutrition data compiled from USDA FoodData Central and scientific sources.