Nuts, pecans, halves, raw
Whole food · Nut and Seed Products
Photo: Wikipedia
Pecan halves are buttery, rich nuts with a satisfying crunch and a subtly sweet, earthy flavor. They are exceptionally high in healthy monounsaturated fats and provide a good source of fiber and protein. Their natural sweetness and tender texture make them a prized ingredient in both sweet and savory cooking.
Calorie split: 5% protein · 7% carbs · 88% fat
↓ Full nutrition💚 Why it's loved
People love pecans for their luxurious, buttery taste and versatile texture that elevates everything from salads to desserts. They are deeply embedded in Southern U.S. cuisine and holiday traditions, symbolizing comfort and celebration.
⚠️ Watch-outs & how to enjoy it better
Pecans are calorie-dense and can contribute to weight gain if eaten in excess. They are a common tree nut allergen, so individuals with nut allergies must avoid them. To manage intake, practice portion control (e.g., a small handful) and pair with protein or fiber-rich foods to balance blood sugar and enhance satiety.
Key benefits
- Excellent source of heart-healthy monounsaturated fats.
- Provides a good amount of dietary fiber for digestive health.
- Contains antioxidants like vitamin E and gamma-tocopherol.
- Offers plant-based protein for satiety and muscle support.
- Rich in essential minerals like manganese and copper.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pecans are the only major tree nut native to North America, with Native Americans using them as a primary food source for centuries before European colonization.
Full nutrition (USDA data · scales with serving)
| Water | 2.6 g |
| Energy (Atwater General Factors) | 750 kcal |
| Energy (Atwater Specific Factors) | 700 kcal |
| Nitrogen | 1.9 g |
| Protein | 10.0 g |
| Total lipid (fat) | 73.3 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 12.7 g |
| Fiber, total dietary | 5.8 g |
| Calcium, Ca | 54.8 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 103 mg |
| Phosphorus, P | 253 mg |
| Potassium, K | 360 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 3.9 mg |
| Copper, Cu | 0.91 mg |
| Manganese, Mn | 2.3 mg |
| Molybdenum, Mo | 15.6 ug |
| Thiamin | 0.55 mg |
| Niacin | 0.95 mg |
| Vitamin B-6 | 0.17 mg |
| Biotin | 22.7 ug |
| Vitamin K (phylloquinone) | 4.1 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.5 g |
| Fatty acids, total monounsaturated | 39.3 g |
| Fatty acids, total polyunsaturated | 22.9 g |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.30 g |
| Isoleucine | 0.36 g |
| Leucine | 0.67 g |
| Lysine | 0.32 g |
| Methionine | 0.17 g |
| Phenylalanine | 0.46 g |
| Tyrosine | 0.31 g |
| Valine | 0.43 g |
| Arginine | 1.4 g |
| Histidine | 0.26 g |
| Alanine | 0.44 g |
| Aspartic acid | 0.87 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.49 g |
| Proline | 0.61 g |
| Serine | 0.54 g |
| Hydroxyproline | 0.00 g |
| Cysteine | 0.30 g |
FAQ
Are raw pecans healthier than roasted ones?
Raw pecans retain more of their natural nutrients, especially heat-sensitive vitamins and antioxidants. However, dry-roasting without added oils or salt is a healthy option that can enhance flavor.
How should I store pecans to keep them fresh?
Store pecans in an airtight container in a cool, dark place. For long-term storage, keep them in the refrigerator or freezer to prevent the natural oils from going rancid.
Can pecans be part of a low-carb diet?
Yes, pecans are very low in net carbs (about 1g per ounce) and high in healthy fats, making them an excellent choice for ketogenic and low-carb diets.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 7.50 kcal/g · 5% calories from protein · 5.8 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.