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Pecans Calories
Rich in healthy fats and manganese
CALORIES
GI
POTASSIUM
FIBER
Pecans Nutrition Facts
Selected: 100 g
691
KCAL / 100G
Carbs
13.9g
· 8%
Protein
9.2g
· 5%
Fat
72g
· 87%
Fiber
9.6g
Pecans 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
Pecans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pecans Processed?
NOVA 2
Minimally Processed
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 Pecans Contain Allergens?
Contains these allergens:
Which Diets Is Pecans 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
Pecans Fat Profile
SATURATED
6.18g
MONOUNSATURATED
40.8g
POLYUNSATURATED
21.61g
Omega 6:3 ratio 20.8:1
Above the ideal 4:1 (20.8:1).
Foods Similar to Pecans
Pecans — Frequently Asked Questions
How many calories are in pecans?
Pecans provide 691 calories per 100 grams. They are energy-dense, so portion size matters.
Are pecans high in protein?
Pecans contain 9.17 grams of protein per 100 grams. They do provide protein, but fat is the dominant macronutrient.
Do pecans contain carbs?
Yes, pecans have 13.86 grams of carbohydrates per 100 grams. Their main macronutrient is still fat, not carbs.
Are pecans a good source of fiber?
Yes, pecans contain 9.6 grams of fiber per 100 grams. That fiber content can help make them feel more filling in a balanced diet.
Are pecans keto-friendly?
Yes, pecans are compatible with a keto diet. Their glycemic index of 10 also supports their low-glycemic profile.
Do pecans spike blood sugar?
Pecans have a glycemic index of 10, which is considered low. That suggests they are not a high-glycemic food.
Are pecans vegan or vegetarian?
Yes, pecans are suitable for both vegan and vegetarian diets. They are also compatible with paleo, Mediterranean, flexitarian, gluten-free, and sattvik eating patterns.
Are pecans high in fat?
Yes, pecans contain 71.97 grams of fat per 100 grams. Fat is by far their largest macronutrient.
Are pecans a tree nut allergen?
Yes, pecans are classified as a tree nut allergen. Anyone with a tree nut allergy should avoid or use caution with them.
Are pecans processed food?
Pecans are considered minimally processed. This means they stay relatively close to their natural form.
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Nutrition data compiled from USDA FoodData Central and scientific sources.