Calories in Pecans: Nutrition Facts & Serving Sizes
Per 1 cup, chopped (109g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Pecans pack 196 calories into a standard 1 oz (19 halves) serving, making them one of the most calorie-dense snacks you can grab. Each ounce delivers 2.6g protein, 3.9g carbs, and 20.4g fat, with 2.7g fiber to slow digestion. The fat profile leans heavily on heart-healthy monounsaturated fats (40.8g per 100g), the same type found in olive oil. Pecans are also a solid source of magnesium (121mg per 100g), a mineral that supports muscle function and energy production. With zero sodium and zero cholesterol, they fit clean into most eating plans. They are calorie-dense, so portion control matters if you are cutting, but as a high-fat, low-carb snack they earn their place in a performance-oriented diet.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (19 halves) (28g) | 196.2 | 2.6g | 3.9g | 20.4g | 2.7g |
| 1 cup, chopped (109g) | 753.2 | 10g | 15.2g | 78.5g | 10.5g |
| 1 cup, halves (99g) | 684.1 | 9.1g | 13.8g | 71.3g | 9.5g |
| 100g | 691 | 9.2g | 13.9g | 72g | 9.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 691 | 35% |
| Protein | 9.2g | 18% |
| Total Fat | 72g | 92% |
| Saturated Fat | 6.2g | 31% |
| Total Carbohydrates | 13.9g | 5% |
| Dietary Fiber | 9.6g | 34% |
| Sugars | 4g | 8% |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 6.2g | 2% |
| Calcium | 70mg | 5% |
| Iron | 2.5mg | 14% |
| Potassium | 410mg | 9% |
| Vitamin A | 3mcg | 0% |
| Vitamin C | 1.1mg | 1% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 121mg | 29% |
| Phosphorus | 277mg | 22% |
| Zinc | 4.5mg | 41% |
| Selenium | 3.8mcg | 7% |
| Folate | 22mcg | 6% |
| Thiamin (B1) | 0.7mg | 58% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.2mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pecans
Pecans are loaded with monounsaturated fats, which make up nearly 57% of their total fat content. This fat profile is associated with improved lipid markers and sustained energy, making pecans a smart snack choice for anyone who stays active.
The magnesium content (121mg per 100g) stands out. Magnesium plays a direct role in over 300 enzymatic reactions, including muscle contraction, protein synthesis, and energy metabolism. If you train hard, keeping magnesium levels up matters.
Pecans also bring 9.6g of fiber per 100g. Dietary fiber feeds gut bacteria, helps regulate blood sugar spikes, and increases satiety, which can reduce overall calorie intake when dieting. The combo of high fat and high fiber makes pecans one of the more filling nut options per serving.
Zinc comes in at 4.5mg per 100g, contributing to immune function and testosterone production. For those focused on body composition, zinc is worth paying attention to. Pecans also provide thiamin (0.7mg per 100g), a B vitamin involved in carbohydrate metabolism and energy release from food.
Dietary Considerations
Pecans are naturally gluten-free, vegan, and keto-friendly. With only 3.9g net carbs per 1 oz serving and no added sugar, they fit comfortably within a ketogenic or low-carb diet. They are also paleo-compliant. For weight loss, the calorie density (691 cal per 100g) means portions need to be measured. A standard 1 oz serving is a reasonable amount. People with tree nut allergies must avoid pecans. No dairy, no grains, no artificial ingredients in raw form.
Daily Intake (100g)
100g of pecan provides 35% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pecans?
A 1 oz serving (about 19 halves) contains 196 calories. Per 100g, pecans have 691 calories, making them one of the highest-calorie nuts by weight.
Are pecans good for weight loss?
Pecans can support weight loss in moderation. The high fiber (9.6g per 100g) and fat content increase satiety, helping you stay full longer. However, the calorie density is high at 691 cal per 100g, so stick to a measured 1 oz serving when cutting.
How much protein is in pecans?
Pecans have 9.2g of protein per 100g, or about 2.6g per 1 oz serving. They are not a primary protein source but contribute to overall daily intake when eaten as a snack.
Are pecans keto-friendly?
Yes. Pecans have only 3.9g net carbs per 1 oz serving and are high in fat. They are one of the best nuts for a ketogenic diet.
What is the healthiest way to eat pecans?
Raw or dry-roasted with no added salt or sugar is best. Avoid candied or honey-roasted versions, which add significant sugar and calories on top of an already calorie-dense food.
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