Pecans, salted
Common food
Photo: Wikipedia
Salted pecans are buttery, rich tree nuts with a satisfying crunch and a sweet-savory flavor profile. Nutritionally, they are a powerhouse of healthy monounsaturated fats and fiber, providing a dense 747 kcal per 100g. The added salt enhances their natural sweetness and makes them an intensely flavorful snack.
Calorie split: 5% protein · 7% carbs · 88% fat
↓ Full nutrition💚 Why it's loved
People love salted pecans for their luxurious, buttery texture and the addictive contrast of salty and sweet. They are incredibly versatile, elevating everything from salads and pies to savory meat dishes.
⚠️ Watch-outs & how to enjoy it better
The high calorie density and added sodium can be concerns for weight management or blood pressure. As a tree nut, they are a common allergen. To enjoy mindfully, practice portion control (e.g., stick to a 1-ounce serving) and choose low-sodium varieties when possible.
Key benefits
- Excellent source of heart-healthy monounsaturated fats
- High in dietary fiber for digestive health
- Provides plant-based protein
- Rich in manganese and copper, essential minerals
- Contains antioxidants like ellagic acid
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pecans are the only major tree nut indigenous to North America, with Native American tribes using them for food and medicine for thousands of years.
Full nutrition (USDA data · scales with serving)
| Water | 2.5 g |
| Energy | 747 kcal |
| Protein | 9.6 g |
| Total lipid (fat) | 73.3 g |
| Carbohydrate, by difference | 12.2 g |
| Fiber, total dietary | 5.6 g |
| Total Sugars | 3.8 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 99.0 mg |
| Phosphorus, P | 243 mg |
| Potassium, K | 346 mg |
| Sodium, Na | 383 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 0.87 mg |
| Selenium, Se | 3.6 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.53 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.91 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 38.9 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 | 28.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.6 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 | 4.5 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 39.0 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 40.2 g |
| MUFA 20:1 | 0.22 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 23.1 g |
| PUFA 18:2 | 20.8 g |
| PUFA 18:3 | 1.1 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
Are salted pecans healthy?
They are nutrient-dense, providing healthy fats, fiber, and minerals. However, the added salt increases sodium content, so they should be consumed in moderation as part of a balanced diet, especially by those monitoring salt intake.
How should I store salted pecans?
Due to their high fat content, they can go rancid. Store them in an airtight container in a cool, dark place for short-term use, or in the refrigerator or freezer for longer freshness (up to 6 months in the fridge, 1 year in the freezer).
What's the difference between pecans and walnuts?
While related, pecans are sweeter, butterier, and smoother in texture, with a thinner shell. Walnuts are more bitter, tannic, and have a slightly more rugged texture. Nutritionally, both are excellent sources of omega-3 fatty acids.
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 7.47 kcal/g · 5% calories from protein · 5.6 g fiber · 3.8 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: 1.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.