Pecans Nutrition Facts and Health Benefits

Pacans are nuts that are very high in calories due to their high healthy fat contents. However, they also provide various health benefits and vitamins, vitamins, and phytonutrients.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 19, 2022.

Pecan walnut is a type of walnut originating in America.

Due to its high fat and calorie content, some may view it as unhealthy. However, this nutrient has many positive effects on your health because of the macronutrient components, vitamins, minerals, and antioxidants it contains.

The majority of the fat is made up of healthy mono and polyunsaturated fats, which are crucial for maintaining a healthy heart and brain.

These good fats help keep cholesterol levels and blood sugar under control.

It’s a great way to get your daily dose of vitamin B1, which plays a pivotal role in how your body uses carbohydrates.

Additionally, to be an excellent source of fluoride, it is also a good source of copper, manganese, and zinc.

This aids the body’s defense mechanisms, speeds up the healing process after injuries, and keeps dental health in good condition.

Pecans are versatile and can be used in savory and sweet dishes alike.

If you’re interested in learning more about how to incorporate pecans into your diet-friendly and well-balanced meal plans, you can visit our recipe ideas.

Pecans Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of pecans:

  • Energy: 691 calories
  • Carbs: 13.9 grams
  • Sugar: 3.97 grams
  • Fiber: 9.6 grams
  • Protein: 9.17 grams
  • Fat: 72 grams
  • Saturated Fat: 6.18 grams

Jump to a section where you can learn more about pecans nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Pecans

Thanks to a significant amount of specific vitamins and minerals, pecans could provide several health benefits.

Continue reading to discover the potential benefits of consuming pecans.

May Aid Muscles Growth

Zinc is one of the important minerals involved in the growth and development of organs, tissues, and muscles.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

They May Aid Removal of Unwanted Waste Material From the Body

The primary function of phosphorus is linked to the formation of teeth and bones.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

This can help sustain the normal activities of the body and improve general health.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

They May Improve Nerve Functions

Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

It is also needed by the body for several functions, including the formation of red blood cells.

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

They May Help Relieve Symptoms of Osteoarthritis and IBS

Manganese can reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

They May Help Regulate Blood Pressure

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

It plays a key role in improving the duration and quality of sleep.

Magnesium maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

It can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

Magnesium can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

Pecans Nutrition Facts

Continue reading to find out the following pecans nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on pecans macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate5% DV13.9 g
Protein18% DV9.17 g
Fat92% DV72 g

Vitamin Content

Pecans are excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Here's the full pecans vitamin content per 100g:

Vitamin A2% DV56 IU
Vitamin C1% DV1.1 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)55% DV0.66 mg
Vitamin B2 (Riboflavin)10% DV0.13 mg
Vitamin B3 (Niacin)7% DV1.17 mg
Vitamin B5 (Pantothenic acid)17% DV0.863 mg
Vitamin B6 (Pyroxidine)12% DV0.21 mg
Vitamin B9 (Folate)6% DV22 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E9% DV1.4 mg
Vitamin K3% DV3.5 µg

Mineral Content

Pecans are excellent source of Copper, Fluoride, Magnesium, Manganese, and Zinc.

They also contain a good amount of Iron, and Phosphorus and some Calcium, Potassium, and Selenium.

Here's the full pecans mineral content per 100g:

Calcium5% DV70 mg
Copper133% DV1.2 mg
Fluoride250% DV10 mg
Iron14% DV2.53 mg
Magnesium29% DV121 mg
Manganese196% DV4.5 mg
Phosphorus22% DV277 mg
Potassium9% DV410 mg
Selenium7% DV3.8 μg
Sodium0% DV0 mg
Zinc41% DV4.53 mg

Protein and Amino Acid Profile

Pecans contain 9.2 g of protein per 100 g, or in other words, pecans provide 1.33 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in pecans contain all nine essential amino acids, however, they are a little bit low in lysine.

Histidine OK35% DV0.262 g
Isoleucine OK22% DV0.336 g
Leucine OK20% DV0.598 g
Lysine Low13% DV0.287 g
Methionine OK17% DV0.183 g
Phenylalanine OK28% DV0.426 g
Threonine OK27% DV0.306 g
Tryptophan OK31% DV0.093 g
Valine OK21% DV0.411 g

Fat Breakdown

Around 94% of the calories in pecans are from fat. Pecans have 72 grams or 92% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Pecans fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, pecans is cholesterol free.

Pecans do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat92% DV72 g
Saturated Fat31% DV6.18 g
Monounsaturated Fatdo not have a %DV40.8 g
Polyunsaturated Fatdo not have a %DV21.6 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

8% of the calories in pecans come from carbohydrates.

Carbs in pecans are mostly fiber (69%), followed by sugars and starch.

When it comes to sugars, pecans are relatively low in sugar, containing grams of sugar per 100g.

Total Carbohydrate5% DV13.9 g
Dietary Fiber34% DV9.6 g
Sugars8% DV3.97 g

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