Nuts, pecans, oil roasted, without salt added
Whole food · Nut and Seed Products
Photo: Wikipedia
Oil-roasted pecans are rich, buttery tree nuts with a satisfying crunch and a deep, sweet, slightly smoky flavor. Their high-fat content (75g per 100g) gives them a luxurious mouthfeel, while the roasting process intensifies their natural nuttiness. They are a calorie-dense source of healthy monounsaturated fats and a good source of fiber.
Calorie split: 5% protein · 7% carbs · 88% fat
↓ Full nutrition💚 Why it's loved
People adore pecans for their uniquely buttery, sweet flavor and versatile crunch, which elevates both sweet and savory dishes. They are a cornerstone of Southern U.S. cuisine, symbolizing holiday traditions and comfort food.
⚠️ Watch-outs & how to enjoy it better
Their very high fat and calorie density can lead to overconsumption. As a tree nut, they are a common allergen. To enjoy mindfully, practice strict portion control (e.g., a single handful) and pair them with high-fiber foods like oatmeal or yogurt to promote satiety.
Key benefits
- Excellent source of heart-healthy monounsaturated fats
- Good source of dietary fiber (9.5g per 100g)
- Provides plant-based protein (9.2g per 100g)
- Rich in antioxidants like ellagic acid and vitamin E
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pecans are the only major tree nut native to North America, and their name comes from the Algonquin word 'pakani' referring to a nut too hard to crack.
Full nutrition (USDA data · scales with serving)
| Water | 1.1 g |
| Energy | 715 kcal |
| Energy | 2990 kj |
| Protein | 9.2 g |
| Total lipid (fat) | 75.2 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 13.0 g |
| Fiber, total dietary | 9.5 g |
| Total Sugars | 4.0 g |
| Sucrose | 3.9 g |
| Glucose | 0.04 g |
| Fructose | 0.04 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Starch | 0.28 g |
| Calcium, Ca | 67.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 121 mg |
| Phosphorus, P | 263 mg |
| Potassium, K | 392 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 4.5 mg |
| Copper, Cu | 1.2 mg |
| Manganese, Mn | 3.7 mg |
| Selenium, Se | 6.0 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.47 mg |
| Riboflavin | 0.11 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.74 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 62.0 ug |
| Carotene, alpha | 0.00 ug |
| Vitamin A, IU | 104 iu |
| Vitamin E (alpha-tocopherol) | 2.5 mg |
| Tocopherol, beta | 0.35 mg |
| Tocopherol, gamma | 24.2 mg |
| Tocopherol, delta | 1.1 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.2 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 5.0 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 1.8 g |
| SFA 20:0 | 0.14 g |
| SFA 22:0 | 0.16 g |
| SFA 24:0 | 0.11 g |
| Fatty acids, total monounsaturated | 41.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 40.7 g |
| MUFA 20:1 | 0.27 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 23.6 g |
| PUFA 18:2 | 22.6 g |
| PUFA 18:3 | 1.0 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 108 mg |
| Stigmasterol | 5.0 mg |
| Campesterol | 7.0 mg |
| Beta-sitosterol | 96.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.09 g |
| Threonine | 0.31 g |
| Isoleucine | 0.34 g |
| Leucine | 0.60 g |
| Lysine | 0.29 g |
| Methionine | 0.18 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.43 g |
| Tyrosine | 0.22 g |
| Valine | 0.41 g |
| Arginine | 1.2 g |
| Histidine | 0.26 g |
| Alanine | 0.40 g |
| Aspartic acid | 0.93 g |
| Glutamic acid | 1.8 g |
| Glycine | 0.45 g |
| Proline | 0.36 g |
| Serine | 0.48 g |
FAQ
What's the difference between oil-roasted and dry-roasted pecans?
Oil-roasted pecans are cooked in a small amount of oil, which gives them a richer, slightly smoother flavor and a more uniform crunch. Dry-roasted pecans are toasted without added oil, resulting in a drier texture and a more purely nutty taste.
How should I store pecans to keep them fresh?
Due to their high oil content, pecans can go rancid. Store them in an airtight container in a cool, dark place for up to 3 months, or in the refrigerator for up to 6 months, or freeze for up to a year.
Are pecans a good source of any specific minerals?
Yes, pecans are an excellent source of manganese (important for bone health and metabolism) and a good source of copper (essential for energy production and iron metabolism).
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 7.15 kcal/g · 5% calories from protein · 9.5 g fiber · 4.0 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.