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Pecans

Pecans

Everyday

Pecans are a North American tree nut recognized for their rich, buttery flavor and soft, crinkled texture. These nutrient-dense nuts contain one of the highest concentrations of monounsaturated fats among nuts, along with significant antioxidants like vitamin E. While famously used in pecan pie, they also add crunch to salads and oatmeal, and their natural sweetness pairs well with both sweet and savory dishes. A single serving provides substantial manganese and copper, though their calorie density requires mindful portioning.

Macro Impact

A 1 oz serving contains 193 calories, 3g protein, 4g carbs, and 20g fat.

Calorie Burn

How long would it take to burn off 193 calories?
Walking3.5 mph, moderate pace
45 min
YogaModerate effort, gentle pace
33 min
SwimmingModerate effort, freestyle
25 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories193
% Daily Value*
Total Fat20g
26%
Saturated Fat2g
9%
Trans Fat0g
Polyunsaturated Fat6g
Monounsaturated Fat11g
Cholesterol0mg
0%
Sodium0mg
0%
Total Carbohydrate4g
1%
Dietary Fiber3g
10%
Total Sugars1g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron0.7mg
4%
Potassium115mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
4 / 275 g
1%
Fiber
3 / 28 g
10%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
20 / 78 g
26%
Monounsaturated
11 / 31 g
37%
Polyunsaturated
6 / 23 g
26%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
6%
Omega 6
6 / 19 g
31%
Omega 9
11 g
Protein
Protein
3 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
6%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
5%
Phenylalanine
0 / 2 g
7%
Threonine
0 / 1 g
7%
Tryptophan
0 / 0 g
21%
Valine
0 / 2 g
6%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
16%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
6 / 30 mcg
21%
Cobalamin, B12
0 / 2 mcg
0%
Folate
6 / 400 mcg
2%
Vitamin A
1 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
37%
Iron
1 / 13 mg
5%
Magnesium
34 / 370 mg
9%
Manganese
1 / 2 mg
61%
Phosphorous
78 / 700 mg
11%
Potassium
115 / 3k mg
4%
Selenium
1 / 55 mcg
2%
Sodium
0 / 2.3k mg
0%
Zinc
1 / 10 mg
13%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
11 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Nuts, pecans, halves, raw. USDA Foundational Foods. FDC ID 2346395.
  2. 2.Nuts, pecans. USDA Standard Reference, Legacy. Food ID 170182.
  3. 3.Nuts, pecans, dried. Canadian Nutrient File. Food ID 2582.
  4. 4.Pecans, dried. Frida. Public Food Key 515.
  5. 5.Nut, pecan, raw, unsalted. Australian Nutrient Database. Public Food Key F006111.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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