Pecans
A buttery nut with the highest antioxidant capacity of the common tree nuts.
Nutrition per 100 g
Standardised to 100 g of pecans for fair comparison. Typical serving: 30 g (about 19 halves) — 207 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 690 kcal | 207 kcal | 100 kcal |
| Protein | 9.3 g | 2.8 g | 1.4 g |
| Carbohydrate | 13.7 g | 4.1 g | 2 g |
| Fat | 72 g | 21.6 g | 10.4 g |
| Fibre | 9.7 g | 2.9 g | 1.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pecans, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin K | 4.1 µg | 1.2 µg | 3% |
| Thiamin | 0.55 mg | 0.17 mg | 46% |
| Niacin | 0.95 mg | 0.28 mg | 6% |
| Vitamin B6 | 0.17 mg | 0.051 mg | 10% |
| Minerals | |||
| Calcium | 54.8 mg | 16.4 mg | 4% |
| Iron | 2.4 mg | 0.72 mg | 13% |
| Magnesium | 103 mg | 30.9 mg | 25% |
| Phosphorus | 253 mg | 75.9 mg | 20% |
| Potassium | 360 mg | 108 mg | 8% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 3.9 mg | 1.2 mg | 35% |
| Copper | 0.91 mg | 0.27 mg | 101% |
| Manganese | 2.3 mg | 0.69 mg | 100% |
Source: USDA FoodData Central — Nuts, pecans, halves, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pecans?
- Rich in monounsaturated fat and polyphenols.
- Very low in carbohydrate for a plant food.
- Toasting deepens the flavour so less is needed.
How to include it
- Toast and scatter over a roasted squash salad.
- Blitz into a crust for baked fish or chicken.
- Chop into porridge with cinnamon.
Things to consider
- Calorie-dense — weigh portions rather than pouring.
- Tree nut allergen.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Walnuts
The only common nut with a substantial dose of plant omega-3 (ALA).
- kcal
- 653
- protein
- 15.3 g
- fibre
- 6.7 g
per 100 g · Typical serving: 30 g (about 7 halves)
Almonds
An energy-dense nut providing unsaturated fat, fibre, vitamin E and magnesium.
- kcal
- 580
- protein
- 21.3 g
- fibre
- 12.3 g
per 100 g · Typical serving: 30 g
Hazelnuts
Rich in vitamin E and monounsaturated fat, with a flavour that suits both sweet and savoury.
- kcal
- 627
- protein
- 15 g
- fibre
- 9.3 g
per 100 g · Typical serving: 30 g
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