Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Whole Pecan Calories
Healthy fats, Vitamin E, Magnesium, Fiber source
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Whole 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, 20.1 g of fat and 2.7 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Whole Pecan 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%
Whole Pecan 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 oz of Whole Pecan?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 193 kcal |
| 1 tablespoon (chopped) | 7 g | 48 kcal |
| 1 piece (whole) | 8 g | 55 kcal |
| 1 serving (medium) | 30 g | 207 kcal |
| 1 pack (small) | 50 g | 346 kcal |
| 10 piece (whole) | 80 g | 553 kcal |
| 100 g | 100 g | 691 kcal |
| 1 pack (large) | 100 g | 691 kcal |
| 1 cup (whole) | 109 g | 753 kcal |
Calculated from 691 calories per 100 g.
Frequently Asked Questions About Whole Pecan
What is a whole pecan, and how does it differ from a walnut?
A whole pecan is the edible nut from a North American tree. Compared with a walnut, it is usually sweeter, more buttery, and less bitter, with an elongated shape. The two can often replace each other in recipes, though the flavor will change.
Can you eat a whole pecan raw, or should it be roasted?
You can eat a whole pecan either raw or roasted. Raw pecans have a mild, buttery sweetness, while roasting brings out a deeper aroma. Roast them gently and watch closely, since their high oil content means they can burn and turn bitter quickly.
Can you eat the shell of a whole pecan?
No, the hard outer shell of a whole pecan is not eaten. The thin brown skin around the kernel is edible, so there is no need to remove it. Discard shell fragments and eat only the kernel.
How should you store whole pecans?
Store whole pecans in an airtight container in a cool, dark place. Their natural oils can become rancid faster when exposed to heat and light. For longer storage, keep them in the refrigerator and seal them well so they do not absorb other odors.
Can you freeze whole pecans?
Yes, whole pecans freeze well. Seal them in an airtight freezer-safe bag or container, ideally divided into portions you will use at once. Let a portion thaw before eating, and discard it if it smells or tastes stale or rancid.
How can you tell if whole pecans have gone bad?
Whole pecans that have gone rancid often smell like old cooking oil and taste bitter or unpleasant. Discard them if you see mold, moisture, or an unusual change in appearance. Fresh pecans have a mild, sweet smell rather than a sharp stale odor.
Can whole pecans replace walnuts in baking?
Yes, whole pecans can replace walnuts in many baked goods, including cookies, cakes, and pies. They bring a sweeter, softer, buttery flavor, especially alongside caramel or warm spices. Use the same amount, but expect the finished recipe to taste different.
How many whole pecans should you eat in a day?
There is no fixed daily amount of whole pecans for everyone; a small handful is a practical portion for many people. Because pecans are energy-dense, portion them into a bowl rather than eating straight from a large bag.
Are whole pecans good for people with diabetes?
Whole pecans are relatively low in carbohydrate, so a normal portion is unlikely to cause a sharp blood-sugar rise on its own. The full meal and portion still matter; if you have diabetes or take glucose-lowering medication, ask your clinician what amount fits your plan.
Do whole pecans cause weight gain?
Whole pecans do not cause weight gain on their own, but their energy density makes portions easy to overeat. Regularly eating more than you need can contribute to weight gain, so measure out a small serving instead of snacking from the bag.
Whole Pecan 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
1.4mg · 61% DV
Copper
0.34mg · 38% DV
Zinc
1.26mg · 11% DV
Phosphorus
78mg · 11% DV
Potassium ⭐
115mg · 3% DV
Sodium
0mg · 0% DV
Whole Pecan Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Pecan
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 Whole Pecan?
Whole Pecan is the intact kernel of the pecan tree, native to North America. Its ridged, elongated shape holds a crisp nut with a naturally sweet, buttery flavour. In the United States it is especially familiar in pecan pie, but it is also eaten by the handful or scattered over oatmeal, salads and baked goods. Elsewhere, it works just as well as a snack or a crunchy addition to breakfast.
Pecans are rich in fats and provide fibre; 100 g contains 691 calories, so a modest handful adds plenty of energy and flavour. Pair them with fruit or plain yoghurt, or toast them briefly to bring out their aroma. Choose unsalted pecans when you want more control over the seasoning.
How Nutritious Is Whole Pecan?
Nutrient density
Very 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 Whole 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 Whole Pecan Contain Allergens?
Contains these allergens:
Which Diets Is Whole 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
Whole Pecan 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).
Compare Whole Pecan
Foods Similar to Whole Pecan
Have another question about Whole Pecan?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.