Walnuts vs Pecans: Calories and Nutrition Compared (2026)

Walnuts contain 15.2 g of protein and 654 calories, while pecans have 9.2 g of protein and 691 calories. Walnuts are higher in protein and lower in calories.

Walnuts and pecans are popular nuts known for their health benefits. This comparison explores their nutritional values to help you make informed dietary choices.

What Is the Difference Between Walnuts and Pecans?

Walnuts are a type of tree nut known for their rich flavor and high omega-3 fatty acid content. They are often used in cooking and baking, as well as eaten raw. Pecans are a type of hickory nut with a sweet, buttery flavor. They are commonly used in desserts, salads, and snacks.

Walnuts vs Pecans: Nutrition Side by Side

Below is a side-by-side comparison of walnuts and pecans based on their nutritional content.

Nutrient (per 100 g)	Walnuts (English)	Pecans
Calories	654 kcal	691 kcal
Protein	15.2 g	9.2 g
Carbs	13.7 g	13.9 g
Sugar	2.6 g	4.0 g
Fat	65.2 g	72.0 g
Fiber	6.7 g	9.6 g
Sodium	2 mg	0 mg

Which Is Better, Walnuts or Pecans?

For weight loss: Walnuts have 654 calories per 100 g, while pecans have 691 calories. Choosing walnuts may be more beneficial for weight loss.

For muscle and protein: Walnuts provide 15.2 g of protein per 100 g, compared to 9.2 g in pecans. Therefore, walnuts are a better choice for protein intake.

For low-carb or low-sugar: Walnuts contain 13.7 g of carbs and 2.6 g of sugar, while pecans have 13.9 g of carbs and 4.0 g of sugar. Walnuts are slightly lower in sugar.

How to Track Walnuts and Pecans Accurately

It can be easy to misjudge portion sizes and macros when consuming nuts, as they are calorie-dense. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which nut has more protein?

Walnuts have 15.2 g of protein, while pecans have 9.2 g of protein. Therefore, walnuts have more protein.

Which nut has fewer calories?

Walnuts contain 654 calories, while pecans contain 691 calories. Thus, walnuts have fewer calories.

What is the fat content in walnuts?

Walnuts have 65.2 g of fat per 100 g.

What is the sugar content in pecans?

Pecans contain 4.0 g of sugar per 100 g.

How much fiber is in walnuts?

Walnuts provide 6.7 g of fiber per 100 g.

What is the sodium content in pecans?

Pecans have 0 mg of sodium per 100 g.

Key Takeaways

• Walnuts contain 654 calories per 100 g.
• Pecans contain 691 calories per 100 g.
• Walnuts have 15.2 g of protein per 100 g.
• Pecans have 9.2 g of protein per 100 g.
• Walnuts have 65.2 g of fat per 100 g.
• Pecans have 72.0 g of fat per 100 g.