Pecan: Calories and Nutrition Analyse
How many calories in pecan?

Nutrition Facts
PecanServing size:
medium size pecan (7 g) change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
100g of pecans contain about 691 calories (kcal).
Calories per:
ounce
| one pecan
| handful
| cup, halves
Case in point, a medium size pecan (7 g) contain about 48 calories.
This is about 2% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 48 kcal actually is, keep in mind that the calorie content of pecan is similar to that of, for example:
- 0.5 apple
- 0.5 glass of Coca Cola (220 ml glass)
- 2.5 cubes of sugar
Take a quick look at the tables below for detailed information about pecan nutrition.
100g of Pecan
Nutrition
- Calories691
- Carbs Total13.86 g
- Dietary fiber9.6 g
- Fat71.9 g
- Protein9.17 g
Vitamins
- Vit A56 IU
- Vit B1 (Thiamine)0.66 mg
- Vit B2 (riboflavin)0.13 mg
- Vit B3 (Niacin)1.167 mg
- Vit B50.863 mg
- Vit B60.21 mg
- Vit B9 (Folic acid)22 mcg
- Vit C1.1 mg
- Vit E24.44 mg
Minerals
- Potassium410 mg
- Phosphorus277 mg
- Magnessium121 mg
- Calcium70 mg
- Iron2.53 mg
- Zink4.53 mg
- Beta karoten29 mg
Discover the Nutritional Powerhouse of Pecans
When it comes to nuts, pecans are often celebrated for their buttery flavor and versatility in recipes. However, what truly sets them apart is their impressive nutritional profile. Rich in healthy fats, protein, and essential vitamins and minerals, pecans are more than just a tasty snack—they're a nutrient-dense food that can play a vital role in a balanced diet. Let's dive into the specifics of pecan calories, pecan nutrition, and how they contribute to your health.
Pecan Calories and Macronutrients
One of the first things people often want to know about any food is its caloric content. Pecans are energy-dense, with approximately 691 calories per 100 grams. This high calorie count is primarily due to their fat content, which stands at about 71.9 grams per 100 grams. But don't let the word 'fat' scare you—most of the fat in pecans is monounsaturated and polyunsaturated, which are the good types of fats that can help improve cholesterol levels and heart health.
Despite their high fat content, pecans also contain a moderate amount of protein, with about 9.17 grams per 100 grams, making them a good snack option for a protein boost. As for carbs in pecans, they are relatively low, with only 13.86 grams per 100 grams, of which 9.6 grams are dietary fiber. This high fiber content can aid in digestion and help you feel full longer, contributing to weight management.
Vitamins and Minerals Galore
Pecans are not just about macronutrients; they are also packed with essential vitamins and minerals. They are an excellent source of magnesium (121 mg), phosphorus (277 mg), and zinc (4.53 mg), all of which are vital for bone health, energy production, and immune function. Additionally, with 410 mg of potassium per 100 grams, pecans can help maintain healthy blood pressure levels.
The vitamin content in pecans is equally impressive. They are particularly high in vitamin E (24.44 mg), an antioxidant that protects your cells from damage and supports healthy skin and eyes. Pecans also provide a good amount of B vitamins, including vitamin B1 (thiamine), B3 (niacin), and B6, which are essential for converting food into energy and maintaining proper brain function.
Integrating Pecans into Your Diet
Given their nutritional benefits, incorporating pecans into your diet can be a smart choice for anyone looking to eat healthier. Whether you're sprinkling them over salads, blending them into smoothies, or simply snacking on them raw, pecans can add both flavor and nutrients to your meals. Remember, though, that due to their high calorie and fat content, moderation is key. A small handful of pecans can go a long way in providing you with their health benefits without overdoing the calories.
In conclusion, pecans are much more than a delicious treat. With their rich content of healthy fats, protein, fiber, and a wide array of vitamins and minerals, pecans can be a valuable addition to a balanced diet. So next time you're looking for a nutritious snack, consider reaching for some pecans to enjoy their health benefits to the fullest.
How many calories are there in 1, 2, 3, or 5 servings of pecans?
- Medium size pecan (7 g)48 kcal
- Handful of pecans (50g)346 kcal
- Pecan cup, halves (104g)719 kcal
- Ounce (oz) of pecans196 kcal
- Half of medium size servings of pecan24 kcal
- Small size serving of pecan (6g)38.4 kcal
- Big size pecan (9g)62.4 kcal
- Two medium size servings of pecans96 kcal
- Three medium size servings of pecans144 kcal
- Four medium size servings of pecans192 kcal
- Five medium size servings of pecans240 kcal
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