Pecan: Calories, Nutrition Facts, and Health Benefits (2026)

Pecans contain 193 calories per 1 oz (28 g), providing 2.6 g of protein, 3.9 g of carbs, and 2.7 g of fiber. With 20.2 g of fat, including 1.7 g of saturated fat, they are notable for their healthy fat content and low impact on blood sugar levels.

This page explores the nutritional profile of pecans, detailing their benefits and how they fit into various dietary goals. It provides insights on their caloric content, macronutrient breakdown, and health implications.

Pecan Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of pecans per 1 oz (28 g) and per 100 g serving.

Values are for 1 oz (28 g, about 19 halves).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	193	691	10%
Protein	2.6 g	9.2 g	5%
Carbohydrates	3.9 g	13.9 g	1%
Fiber	2.7 g	9.6 g	10%
Sugar	1.1 g	4.0 g	-
Fat	20.2 g	72.0 g	26%
Vitamin C	0.3 mg	1.1 mg	0%
Potassium	115 mg	410 mg	2%
Saturated Fat	1.7 g	6.2 g	9%
Magnesium	34 mg	121 mg	8%
Manganese	1.26 mg	4.50 mg	55%

About 7% of pecan calories come from carbohydrates, 5% from protein and 88% from fat.

Pecan by Health Goal

The by-goal ratings section evaluates how pecans align with common dietary objectives, such as weight management and heart health.

Goal	Rating	Why
Weight loss	Fair	193 calories per serving, with 2.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Good	2.7 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (2.6 g); best as a vitamin-rich choice, not a protein source

Pecan and Blood Sugar

Glycemic index: 0. Glycemic load: 1 per serving.

Pecan is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Pecan Compares to Other Nuts and Seeds

The comparison table highlights how pecans stack up against other nuts and seeds in terms of nutritional value.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Pecan	691	9.2	72.0	9.6
Walnut	654	15.2	65.2	6.7
Macadamia	718	7.9	75.8	8.6
Almond	579	21.1	49.9	12.5

Pecan Myths, Checked

Pecans are just for pie , False. Pecans are nutrient-dense nuts, good raw or toasted in savory dishes.

All nuts have similar fat , Misleading. Pecans and macadamias are among the highest-fat, lowest-protein nuts.

How to Track Pecan

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing pecan beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log pecan accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of pecans?

One ounce of pecans contains 193 calories. This calorie count makes them a calorie-dense food, which should be considered when incorporating them into a diet.

Is pecan good for weight loss?

Pecans can be beneficial for weight loss when consumed in moderation due to their healthy fats and fiber content, which can promote satiety.

Can people with diabetes eat pecan?

People with diabetes can include pecans in their diet as they have a low glycemic index and a minimal effect on blood sugar levels.

How much fiber is in pecan?

Pecans provide 2.7 g of fiber per 1 oz serving, contributing to daily fiber intake and supporting digestive health.

Is pecan high in sugar?

Pecans contain only 1.1 g of sugar per 1 oz, making them a low-sugar option compared to many other snacks.

Are pecans healthy?

Pecans are considered healthy due to their high levels of healthy fats, fiber, and essential nutrients, which can support overall health.

Key Takeaways

• Pecans are calorie-dense, providing 193 calories per 1 oz.
• Each serving contains 2.6 g of protein and 20.2 g of fat.
• They offer 2.7 g of fiber, contributing to digestive health.
• Pecans have only 1.1 g of sugar per serving.
• They are low in available carbs, making them suitable for low-carb diets.
• Pecans provide essential minerals like magnesium and manganese.