Know what’s on your plate
Pecans
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 691 kcal —
- Protein 9.2 g 18%
- Carbohydrate 4.3 g 2%
- Fat 72 g 92%
- Saturated fat 6.2 g 31%
- Fibre 9.6 g 34%
- Sugars 4 g —
- Sodium 0 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 1.1 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 1.4 mg 9%
- Vitamin K 3.5 µg 3%
- Thiamin (B1) 0.66 mg 55%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 1.2 mg 7%
- Pantothenic acid (B5) 0.86 mg 17%
- Vitamin B6 0.21 mg 12%
- Folate (B9) 22 µg 6%
- Vitamin B12 0 µg 0%
- Choline 40.5 mg 7%
Minerals
- Calcium 70 mg 5%
- Iron 2.5 mg 14%
- Magnesium 121 mg 29%
- Phosphorus 277 mg 22%
- Potassium 410 mg 9%
- Zinc 4.5 mg 41%
- Copper 1.2 mg 133%
- Manganese 4.5 mg 196%
- Selenium 3.8 µg 7%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 691 | 9.2 g | 4.3 g | 72 g |
| 1 × cup, chopped | 109 g | 753 | 10 g | 4.6 g | 78 g |
| 1 × cup, halves | 99 g | 684 | 9.1 g | 4.2 g | 71 g |
| 1 × oz (19 halves) | 28.4 g | 196 | 2.6 g | 1.2 g | 20 g |
| 2 × cup, chopped | 218 g | 1506 | 20 g | 9.3 g | 157 g |
| ½ × cup, chopped | 54.5 g | 377 | 5 g | 2.3 g | 39 g |
| 3 × cup, chopped | 327 g | 2260 | 30 g | 14 g | 235 g |
| 4 × cup, chopped | 436 g | 3013 | 40 g | 19 g | 314 g |
Similar foods
- Pecan nuts714 kcal / 100 g
- Pecan piecommercially prepared407 kcal / 100 g
- Dried pecans733 kcal / 100 g
- Hickorynutsdried657 kcal / 100 g
- Hickory nutsdried657 kcal / 100 g
- Walnuts680 kcal / 100 g
- English or Persian walnuts655 kcal / 100 g
- English walnuts654 kcal / 100 g
- Nuts563 kcal / 100 g
- Nuez592 kcal / 100 g
Questions about Pecans
How do you toast pecans without burning them?
Spread them in a single layer and bake at ಸಮ 170 °C for about 6–8 minutes, stirring once; take them out as soon as they smell fragrant, since they keep cooking briefly on the tray.
How should you store pecans so they stay fresh?
Keep them in an airtight container in a cool, dark cupboard if you will use them soon. For longer storage, refrigerate or freeze them; their high oil content makes them prone to turning rancid in warmth.
Can you eat pecans raw?
Yes. Shelled pecans are ready to eat without cooking; to bring out a stronger, sweeter flavour, toast them briefly in a dry pan or oven.
What can you make with pecans besides pecan pie?
Scatter chopped pecans over porridge, yoghurt or roasted squash, or add them to salads. They also work well in pralines, biscuits and quick breads.
Can you use walnuts instead of pecans?
Yes: walnuts are a good swap in baking, salads and toppings. They taste more bitter and earthy, while pecans are milder and sweeter; chop them to a similar size and use the same amount.
How many pecans is a serving?
A typical handful is about 19 pecan halves, or 30 g, providing 207 kcal. They are easy to keep nibbling, so portioning them into a small bowl can help.
Are pecans a good source of fibre?
Yes. A 30 g handful provides 2.9 g of fibre, so chopped pecans can add a useful boost to porridge, fruit or a salad.
Source: USDA FoodData Central 170182 · per 100 g · carbohydrate per EU label, fibre excluded
