At a glance
- 2.8 g protein and 196 calories per 1 oz (28 g).
- 1.4 g protein per 100 calories: #472 of 536 foods in our USDA list, #30 of 33 in nuts & seeds.
- 1.6 g fiber and 0 mg sodium per serving.
What is pecans like to eat?
Pecans are buttery, sweet tree nuts native to North America. They are classic in pies and baking and also go over salads, oatmeal and roasted vegetables.
How can you eat more pecans?
Try this
Toast and add to a saladSprinkle over oatmeal or yogurtMix into roasted sweet potatoesUse as a crust for chickenIs pecans good on a GLP-1?
A few chopped pecans over soft foods are easier than a handful of whole nuts on low-appetite days. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does pecans compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Pecans | 1 oz | 2.8 g | 196 | 1.4 g |
| Walnuts | 1 oz | 4.1 g | 190 | 2.2 g |
| Almonds | 1 oz | 6 g | 164 | 3.7 g |
| Cashews | 1 oz | 4.3 g | 161 | 2.7 g |
Close to pecans per calorie: cream cheese (1.7 g), kiwi (1.7 g), blueberries (1.2 g), mango (1 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Pecans go stale quickly, so store them in the fridge or freezer.
What's the full nutrition for pecans?
| Nutrient | Per 1 oz (28 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 196 | 700 | |
| Protein | 2.8 g | 10 g | 6% |
| Fat | 20.5 g | 73.3 g | |
| Saturated fat | 1.8 g | 6.5 g | 9% |
| Carbohydrate | 3.6 g | 12.7 g | |
| Fiber | 1.6 g | 5.8 g | 6% |
| Sugar | 1.1 g | 4 g | |
| Sodium | 0 mg | 0 mg | 0% |
| Calcium | 15 mg | 55 mg | 1% |
| Iron | 0.7 mg | 2.37 mg | 4% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Nuts, pecans, halves, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
