Pecan Nutrition Facts

Calories, Carbs, and Health Benefits of Pecans

Pecan annotated

Verywell / Alexandra Shytsman 

Are you a pecan lover? Pecans are a popular ingredient in many sweet treats. But did you know that pecans are healthy, too? Pecan calories are lower than several other nut varieties (ten nuts provide 98 calories) so you can include them in a nutritious diet as long as you eat them in moderation.

Pecans are produced by a species hickory tree, commonly found in the southern United States and northern Mexico. Albany, Georgia is the pecan capital of the world. Pecans are often compared to walnuts and savvy cooks often interchange the two in recipes. Many people distinguish the two by describing the taste of pecans as more buttery than the taste of walnuts.

Nutrition Facts

The following nutrition information is provided by the USDA for 1 ounce of (about 19) pecan halves (28g).

  • Calories: 196
  • Fat: 20g
  • Sodium: 0mg
  • Carbohydrates: 4g
  • Fiber: 2.7g
  • Sugars: 1.1g
  • Protein: 2.6g

Carbs in Pecans

Pecans are naturally low in carbohydrates. A single serving of raw pecans provides just four grams of carbohydrate, mostly as fiber. However, they are often prepared in ways that boost the carb count, such as in baked goods.

The estimated glycemic load of pecans is zero.

Fats in Pecans

Most of the calories in pecans come from fat, although very little saturated fat. There are 20 grams of total fat per serving, but only two grams of saturated fat.

Protein in Pecans

There are almost three grams of protein in a one-ounce serving of pecans.

Micronutrients in Pecans

Pecans are an excellent source of manganese, a mineral that helps your metabolism to function properly. They also provide thiamin, vitamin E, vitamin B6, iron, magnesium, phosphorus, zinc, and copper.

Pecan Calories by Variety

The nutrition data provided above is for raw pecans. If the pecans that you buy are processed or cooked with other ingredients the nutrition data will change.

  • A similar-sized serving (about 20 pecan halves) of sugared pecans provides 134 calories, 12 grams of fat, 1 gram of saturated fat, 4 milligrams of sodium, 8 grams of carbohydrate, 2 grams of dietary fiber, 6 grams of sugar and 2 grams of protein.
  • A single serving of pecan pie provides 464 calories, 19 grams of fat, 3 grams of saturated fat, 313 milligrams of sodium, 68 grams of carbohydrate, 2 grams of dietary fiber, 29 grams of sugar and 5 grams of protein.
  • A single one-ounce serving of nut snack mix containing pecans provides 167 calories, 11 grams of fat, 1 gram of saturated fat, 202 milligrams of sodium, 13 grams of carbohydrate, 2 grams of dietary fiber, 3 grams of sugar and 6 grams of protein.

Health Benefits

Pecans are a source of fat, but they provide less fat than some other nut varieties like macadamia nuts. Pecans provide a small boost of polyunsaturated fat and a higher boost of monounsaturated fat, which is considered a "good" fat.

Monounsaturated fat or MUFAs come from plant sources and may be helpful in lowering your LDL or "bad" cholesterol. For this reason, the Academy of Nutrition and Dietetics recommends that you choose foods with monounsaturated fats instead of saturated fat.

Pecans also provide a small amount of protein and fiber. Eating foods with fiber and protein can help you to feel fuller and more satisfied at mealtime. Weight loss experts often recommend that dieters consume foods with fiber to help them eat less and create the calorie deficit needed for weight loss.

Common Questions

What's an easy way to avoid overeating nuts?
Even though nuts provide health benefits, they are one of the most common foods to overeat. A single serving of pecans is only just about 10 nuts. But we usually don't count nuts before we eat them. To avoid overdoing it, use your hand to control portions. A small handful of nuts is a single serving.

Are flavored nuts or nut mixes just as healthy as regular nuts? 
Pecans are found in many popular nut mixes. When you buy nut blends or nut mixes, the nuts may be roasted in oil or seasoned with high sugar or high sodium products. The result is that you may consume far more sugar or sodium than you expect.

Can nuts be part of a weight-loss diet?
Nuts can make a smart snack if you are trying to lose weight. But only if you eat them in moderation. The protein and fiber in nuts may help you to feel full and satisfied so you don't eat again soon after your meal.

Recipes and Preparation Tips

You can store pecans in an airtight container at room temperature. They should stay fresh for about three months. If you keep them in the refrigerator they should stay fresh for up to six months. You can also freeze and refreeze pecans for use up to two years, according to pecan distributors.

Pecans are often used in sweet baked foods, but you can use pecans in any type of dish—even drinks!

If you like to cook or bake, try low carb pumpkin pecan pancakes. Or, get creative with some pecan popcorn chicken.

Allergies and Interventions

If you have a tree nut allergy, you should avoid pecans or foods made with pecans until you know if they are safe for you. According to the American Academy of Allergy, Asthma, and Immunology, it is possible to have an allergy to one type of tree nut and have a reaction to others. 

In those who have the allergy, reactions to pecans or other tree nuts can be mild to severe and may include life-threatening anaphylaxis. For that reason, the organization recommends that people who have a known allergy carry epinephrine at all times. Seek the advice of a qualified healthcare provider before eating pecans if you suspect that you may be allergic to pecans or other tree nuts.

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Pecans. U.S. Department of Agriculture. Published April 1, 2019.

  2. Health Facts—Know Your Fats. Office of Disease Prevention and Health Promotion.

  3. Gordon B. Choose Healthy Fats. Academy of Nutrition and Dietetics. Published August 6, 2019.

  4. Everything You Need to Know About Tree Nut Allergy. American Academy of Allergy, Asthma, and Immunology.