Pecans, NFS
Common food
Photo: Wikipedia
Pecans are rich, buttery nuts with a distinctively sweet, earthy flavor and a satisfyingly crisp yet tender texture. Their high natural fat content, primarily heart-healthy monounsaturated fats, makes them a calorie-dense and indulgent snack. They are also a notable source of manganese, a mineral essential for bone health and metabolism.
Calorie split: 5% protein · 7% carbs · 88% fat
↓ Full nutrition💚 Why it's loved
People adore pecans for their uniquely sweet, buttery flavor that shines in both sweet and savory dishes. Their versatility is legendary, from classic holiday pies to a crunchy coating for fish or a topping for salads.
⚠️ Watch-outs & how to enjoy it better
Pecans are very high in calories and fat, so overconsumption can contribute to weight gain. They are a tree nut, a common allergen, and should be avoided by those with allergies. To enjoy mindfully, practice portion control (a small handful is a serving) and pair them with protein or fiber-rich foods to enhance satiety.
Key benefits
- Excellent source of monounsaturated fats, linked to heart health.
- High in manganese, a key antioxidant mineral.
- Provides dietary fiber for digestive health.
- Contains plant-based protein.
- Rich in antioxidants like polyphenols.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pecan is the only major tree nut indigenous to North America, and its name comes from the Algonquin word 'pakani,' referring to a nut too hard to crack.
Full nutrition (USDA data · scales with serving)
| Water | 2.6 g |
| Energy | 750 kcal |
| Protein | 10.0 g |
| Total lipid (fat) | 73.3 g |
| Carbohydrate, by difference | 12.7 g |
| Fiber, total dietary | 5.8 g |
| Total Sugars | 4.0 g |
| Calcium, Ca | 55.0 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 |
| Selenium, Se | 3.8 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.55 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.95 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 40.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 29.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 17.0 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 4.4 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 39.3 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 40.6 g |
| MUFA 20:1 | 0.21 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 22.9 g |
| PUFA 18:2 | 20.6 g |
| PUFA 18:3 | 0.99 g |
| PUFA 18:4 | 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 |
Amino acid profile (per 100g)
Estimated from Nuts, pecans, dry roasted, with salt added — USDA does not publish this profile for Pecans.
| Tryptophan | 0.10 g |
| Threonine | 0.32 g |
| Isoleucine | 0.35 g |
| Leucine | 0.62 g |
| Lysine | 0.30 g |
| Methionine | 0.19 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.44 g |
| Tyrosine | 0.22 g |
| Valine | 0.43 g |
| Arginine | 1.2 g |
| Histidine | 0.27 g |
| Alanine | 0.41 g |
| Aspartic acid | 0.96 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.47 g |
| Proline | 0.38 g |
| Serine | 0.49 g |
FAQ
What's the difference between pecans and walnuts?
Pecans are generally sweeter, butterier, and smoother in texture, while walnuts have a more robust, slightly bitter, and earthy flavor. Pecans are also higher in fat and calories.
How should I store pecans?
For short-term use (a few months), store in an airtight container in a cool, dark place. For longer storage, refrigerate or freeze them to prevent the oils from going rancid.
Are pecans healthy for you?
Yes, in moderation. They are nutrient-dense, providing healthy fats, fiber, and minerals. However, their high calorie content means portion control is key.
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 · 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.