Pecans are a nutrient-dense tree nut packed with healthy fats, protein, fiber, and essential minerals like manganese, copper, and zinc. Whether you're tracking macros for weight management, meal prepping for a heart-healthy diet, or simply curious about the nutritional profile of your favorite snack, this calculator gives you a detailed breakdown per serving.
Simply enter the serving size (in grams or ounces) and choose your preferred unit. The tool instantly calculates calories, total fat, saturated fat, protein, carbohydrates, fiber, and key micronutrients. Perfect for dietitians, fitness enthusiasts, keto followers, and anyone who wants precise nutrition data for pecans without digging through databases.
🥜 Pecan Nutrition Calculator
📊 Nutrition Facts (per serving)
How to Use This Tool
Using the Pecan Nutrition Calculator is straightforward. Start by entering the serving size — either in grams or ounces — using the number input and unit dropdown. For quick reference, click one of the preset buttons (1 oz, 2 oz, 100 g, or ¼ lb) to instantly populate the amount. Then click Calculate to see a full nutrition table.
The results display calories, total fat, saturated fat, protein, carbohydrates, fiber, sugar, and key micronutrients including manganese, copper, zinc, magnesium, phosphorus, thiamin, and vitamin B6. All values are based on the USDA National Nutrient Database for raw pecans. If you need to start over, the Reset button clears the results and returns the serving size to the default 1 oz (28.35 g).
Nutritional Profile of Pecans
Pecans (Carya illinoinensis) are native to North America and are a staple in Southern cuisine. They are one of the most energy-dense nuts, with about 691 calories per 100 g. The majority of their calories come from fat — nearly 72 g per 100 g — but most of that fat is heart-healthy monounsaturated and polyunsaturated fat. Saturated fat accounts for only about 6 g per 100 g.
Pecans are also a good source of protein (9.2 g per 100 g) and dietary fiber (9.6 g per 100 g), which supports digestive health and helps maintain stable blood sugar levels. Their carbohydrate content is relatively low (13.9 g per 100 g), making them a popular choice for low-carb and ketogenic diets.
Micronutrient Highlights
Pecans are exceptionally rich in manganese — a single 1 oz serving provides over 100% of the Daily Value. Manganese is essential for bone health, metabolism, and antioxidant defense. Copper and zinc are also abundant, supporting immune function and wound healing. Magnesium and phosphorus contribute to bone strength and energy production. Pecans also provide thiamin (vitamin B1) and vitamin B6, which are important for nerve function and metabolism.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 691 kcal |
| Total Fat | 71.97 g |
| Saturated Fat | 6.18 g |
| Protein | 9.17 g |
| Carbohydrates | 13.86 g |
| Fiber | 9.6 g |
| Sugar | 3.97 g |
| Manganese | 4.5 mg |
| Copper | 1.2 mg |
| Zinc | 4.53 mg |
| Magnesium | 121 mg |
| Phosphorus | 277 mg |
| Thiamin (B1) | 0.66 mg |
| Vitamin B6 | 0.21 mg |
Worked Examples
Common Questions
Are pecans keto-friendly? Yes, pecans are very low in net carbs (about 4.3 g per 1 oz serving after subtracting fiber) and high in healthy fats, making them an excellent choice for ketogenic diets.
How do pecans compare to other nuts? Pecans are similar to walnuts in fat content but have a slightly higher calorie density. They are lower in protein than almonds but richer in manganese and copper. For a detailed comparison, you might also explore our almond fat calculator or walnut protein calculator.
Can I eat pecans if I have a nut allergy? Pecans are tree nuts and can trigger allergic reactions in individuals with tree nut allergies. Always consult your healthcare provider.
Factors Affecting Accuracy
The nutrition data used in this calculator comes from the USDA National Nutrient Database and represents raw, unsalted pecans. Actual values may vary slightly depending on the variety, growing conditions, and processing. Roasted or salted pecans will have different fat, sodium, and moisture content. For the most accurate results, always check the nutrition label on your specific product.
If you're tracking multiple nutrients across different foods, consider using our trail mix calorie calculator to combine pecans with other ingredients.