How healthy are pecans?
Are pecans healthy? Yes, in moderate portions. Pecans score 20/100 on the HowHealthyIs Score: 100 g provide 691 kcal, 9.6 g fiber and 121 mg magnesium. Pecans are rich in monounsaturated fat and manganese, but very calorie-dense. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pecans rank higher than 20% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber5%
- Magnesium4%
- Protein3%
- Iron2%
- Vitamin E1%
- Potassium1%
- Calcium1%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 17 minus 4 = 13. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pecans?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 691 kcal | 193 kcal | |
| Protein | 9.2 g | 2.6 g | 5% |
| Carbohydrates | 14 g | 3.9 g | 1% |
| Fiber | 9.6 g | 2.7 g | 10% |
| Sugars | 4 g | 1.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 72 g | 20 g | 26% |
| Saturated fat | 6.2 g | 1.7 g | 9% |
| Vitamins | |||
| Vitamin A | 3 µg | 0.8 µg | 0% |
| Vitamin C | 1.1 mg | 0.3 mg | 0% |
| Vitamin E | 1.4 mg | 0.4 mg | 3% |
| Minerals | |||
| Calcium | 70 mg | 20 mg | 2% |
| Iron | 2.5 mg | 0.7 mg | 4% |
| Potassium | 410 mg | 115 mg | 2% |
| Magnesium | 121 mg | 34 mg | 8% |
| Sodium | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central, "Nuts, pecans" (FDC 170182). Values rounded.
Why are pecans good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- Topping oatmeal and salads
- Baking in small amounts
What should you watch out for?
- Among the highest-calorie nuts; pecan pie is mostly sugar.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.