How Many Calories in Pecans? Nutrition & Macros
A serving of pecans (28 g, about 19 halves) has 193 calories
Protein 2.6g · Carbs 3.9g · Fat 20.2g
Pecans are the second-highest-fat nut after macadamia (71.97 g vs 75.77 g per 100 g), making them one of the most calorie-dense foods at 691 kcal per 100 g. Despite the high fat content, they have remarkably low net carbs — just 4.26 g per 100 g (13.86 g total carbs minus 9.6 g fiber). Pecans are a standout source of manganese, delivering 4.5 mg per 100 g (196% of the Daily Value), and they contain zero sodium — a rare trait among nuts. Popular in pies, pralines, and keto baking, pecans also provide 121 mg of magnesium and 410 mg of potassium per 100 g. Here is everything you need to know about pecan calories and macros, based on USDA data. Pecans contain only about 3.5% water by weight.
2891 kJ · per 100g · Water: 3.52 g
Calorie Calculator: Pecans (Raw)
28 g Pecans (Raw) contains 193 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving / ~19 halves (28 g) | 193 kcal | 2.6g | 3.9g | 20.2g |
| 1 cup halves (99 g) | 684 kcal | 9.1g | 13.7g | 71.3g |
| 100 grams | 691 kcal | 9.2g | 13.9g | 72g |
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Pecans (Raw) — Nutrition Facts
| Pecans (Raw) | per 100g |
|---|---|
| Calories | 691 kcal |
| Protein | 9.17 g |
| Fat | 71.97 g |
| Carbs | 13.86 g |
| Fiber | 9.6 g |
| Sugar | 3.97 g |
| Sodium | 0 mg |
| Potassium | 410 mg |
| Magnesium | 121 mg |
| Phosphorus | 277 mg |
| Vitamin C | 1.1 mg |
| Vitamin B6 | 0.21 mg |
| Folate | 22 mcg |
| Manganese | 4.5 mg |
| Water | 3.52 g |
Source: USDA FoodData Central (FDC ID: 170182) · Data verified April 2026
Variations
Raw (default)
691 kcal, 9.2 g protein, 72 g fat per 100 g. The standard form — zero sodium, maximum fiber (9.6 g), and the best net carb ratio among nuts (4.26 g). Rich in manganese (196% DV). Best eaten raw as a snack, in salads, or in keto baking. Store in the refrigerator or freezer to preserve freshness.
Roasted & salted
Approximately 710 kcal per 100 g. Roasting in oil adds ~20 kcal per 100 g. Added salt increases sodium from 0 mg to 250–400 mg per 100 g — pecans naturally have zero sodium, so the salted version is a significant change. Roasting slightly reduces heat-sensitive vitamins but enhances flavor. Choose dry-roasted unsalted for the best compromise between taste and nutrition.
Candied / praline
Approximately 490 kcal per 100 g. Sugar coating significantly changes the macro profile — carbs increase to 40–50 g per 100 g while fat drops to 30–35 g. Candied pecans are popular in desserts and salad toppings but are not suitable for keto or low-carb diets. A serving (28 g) has roughly 12–14 g of sugar. If you enjoy the flavor, reserve candied pecans as an occasional treat.
Dietary Perspectives
For Weight Loss
Pecans are very calorie-dense at 691 kcal per 100 g — a serving (28 g, ~19 halves) has 193 kcal. However, zero sodium is a rare plus among nuts, and the high fiber content (9.6 g per 100 g) combined with fat provides strong satiety. Research consistently shows that nut consumption does not cause as much weight gain as calorie counts would suggest — largely due to incomplete fat absorption and increased satiety. Pre-portion your pecans and avoid eating from the bag. Stay away from candied or praline pecans, which add significant sugar and change the macro profile entirely.
For Athletic Performance
Pecans provide an excellent source of manganese (4.5 mg per 100 g, 196% DV) — critical for superoxide dismutase activity and bone metabolism. Magnesium (121 mg) supports muscle contraction and recovery. However, protein is low at 9.17 g per 100 g — not ideal as a primary protein source for athletes. The high calorie density (691 kcal per 100 g) makes pecans useful for endurance athletes who need compact fuel. Zero sodium means you will need other electrolyte sources during exercise. Pair with a protein-rich food post-workout for a balanced recovery snack.
For Keto
Pecans are outstanding for keto — arguably the best nut available. Per 100 g: only 4.26 g net carbs (13.86 g total carbs minus 9.6 g fiber). A single serving (28 g, ~19 halves) has just 1.2 g net carbs — among the lowest of any nut. Compare: almonds 9 g net carbs, walnuts 7 g, cashews 27 g per 100 g. The very high fat content (71.97 g per 100 g) makes pecans naturally aligned with ketogenic macros. Use them as a keto pie crust base, in fat bombs, as a crunchy salad topping, or simply as a satisfying snack. Their excellent fiber (9.6 g) also supports digestive health on keto. Better than almonds for net carbs and far better than cashews.
Frequently Asked Questions
How many calories are in pecans?
A serving of pecans (28 g, about 19 halves) contains approximately 193 calories. Per 100 g, raw pecans have 691 calories (2891 kJ). They are among the most calorie-dense nuts — second only to macadamia nuts (718 kcal) and higher than walnuts (654 kcal), almonds (579 kcal), and cashews (553 kcal). Almost all the calories come from fat (71.97 g per 100 g).
How much fat is in pecans?
Pecans contain 71.97 g of fat per 100 g — the second highest among all nuts after macadamia (75.77 g). About 60% of pecan fat is monounsaturated (oleic acid), similar to olive oil. The saturated fat content is moderate at 6.18 g per 100 g. A single serving (28 g) provides about 20.2 g of total fat. Pecans are also low in polyunsaturated fat compared to walnuts.
Are pecans healthy?
Yes — pecans are nutrient-dense. They are an exceptional source of manganese (4.5 mg per 100 g, 196% DV), which supports bone health and metabolism. They also provide magnesium (121 mg), phosphorus (277 mg), and potassium (410 mg). Pecans contain zero sodium, which is rare among nuts. Studies show that regular nut consumption is associated with lower cardiovascular risk. The high monounsaturated fat content supports healthy cholesterol levels.
Are pecans keto-friendly?
Pecans are one of the best nuts for keto. Per 100 g: 13.86 g total carbs minus 9.6 g fiber = only 4.26 g net carbs. A serving (28 g) has just 1.2 g net carbs — among the lowest of any nut. Compare that to almonds (9 g net carbs per 100 g) or cashews (27 g net carbs). The very high fat content (72 g per 100 g) makes pecans an ideal keto snack. Use them in keto pie crusts, fat bombs, or as a crunchy salad topping.
Pecans vs walnuts — which is healthier?
Both are excellent but different. Pecans have more fat (72 g vs 65.2 g), fewer net carbs (4.3 g vs 7 g), and zero sodium (vs 2 mg). Walnuts have significantly more omega-3 (9.08 g ALA vs minimal in pecans), more protein (15.2 g vs 9.2 g), and more folate (98 mcg vs 22 mcg). For keto and low-carb diets, pecans win. For omega-3 and protein, walnuts win. Both are rich in manganese and magnesium.
How many pecans is one serving?
One standard serving of pecans is 28 g, which is about 19 pecan halves (~193 kcal). This provides 20.2 g of fat, 2.6 g of protein, and only 1.2 g of net carbs. At 691 kcal per 100 g, portion control is important — a full cup of pecan halves (99 g) contains 684 calories. Weighing your pecans on a kitchen scale is the most reliable way to stay on track.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pecans (Raw) | 691 | 9.17g | 13.86g | 71.97g |
| Walnuts (Raw) | 654 | 15.23g | 13.71g | 65.21g |
| Macadamia Nuts | 718 | 7.91g | 13.82g | 75.77g |
| Almonds | 579 | 21.15g | 21.55g | 49.93g |
| Cashews (Raw) | 553 | 18.22g | 30.19g | 43.85g |
per 100g
Compared to walnuts (654 kcal, 65.2 g fat, 7 g net carbs per 100 g), pecans are higher in fat (72 g), higher in calories (691 kcal), and significantly lower in net carbs (4.3 g). Compared to macadamia nuts (718 kcal, 75.8 g fat), pecans are slightly leaner but offer more fiber (9.6 g vs 8.6 g) and more manganese.
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