Pecans contain 691 kcal per 100g. A small handful of about 30g (approximately 15 pecan halves) contains approximately 207 kcal — 10% of the adult 2,000 kcal daily reference intake. A single pecan half weighs approximately 2g and contains around 14 kcal. Pecans are high in calories primarily because of their very high fat content at 72g per 100g, but the fat profile is predominantly unsaturated with low saturated fat. Their calorie density is similar to brazil nuts at 659 kcal and higher than almonds at 579 kcal.

Pecans contain 72g of fat per 100g — approximately 21.6g per 30g handful. Despite very high total fat, saturated fat is only 6.2g per 100g (1.86g per handful — 8% of the adult daily guideline of 24g). The majority of pecan fat is polyunsaturated, particularly oleic acid (monounsaturated) and linoleic acid (omega-6 polyunsaturated). Pecans are one of the highest omega-6 nuts available, which contributes to their soft, buttery texture. In a Western diet where omega-6 intake is already high relative to omega-3, it is worth balancing pecan consumption with omega-3 sources such as walnuts, oily fish or flaxseed.

Plain pecans contain 4g of sugar per 100g — approximately 1.2g per 30g handful, or about a third of a teaspoon. All of it is intrinsic sugar, naturally occurring within the nut, with 0g of added or free sugar. Intrinsic sugars do not count toward the NHS daily free sugar limits of 30g for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Plain pecans contribute 0g to the free sugar total. This is in sharp contrast to pecan pie and caramelised pecan products, which can contain 30g or more of added sugar per serving.

Pecans contain 9.2g of protein per 100g — approximately 2.8g per 30g handful. This is the lowest protein content of any nut in this cluster, significantly below almonds at 21.2g/100g, peanuts at 26g/100g and pistachios at 20g/100g. Pecans are not a meaningful protein source and should not be relied upon to contribute significantly to daily protein needs. Their nutritional value lies primarily in their fat profile, manganese content and low carbohydrate count. Those seeking protein from nuts are better served by almonds, peanuts or pistachios.

Pecans contain 9.6g of fibre per 100g. A 30g handful provides approximately 2.9g — 10% of the adult daily fibre target of 30g. For children the same handful covers a larger share: 14% for children aged 7 to 10 and 19% for children aged 4 to 6. The fibre content is useful and comparable to peanuts at 8.5g/100g and hazelnuts at 9.7g/100g, though lower than almonds at 12.5g/100g. Most people in the UK fall short of their daily fibre target, and pecans contribute meaningfully as part of a varied diet.

Pecans are high in manganese at 4.5mg per 100g, 225% of the NRV — the third highest manganese content of any nut in this cluster, behind pine nuts at 440% and hazelnuts at 310%. A 30g handful provides 1.35mg of manganese — 68% of the adult daily requirement. They are also high in copper (120% NRV per 100g), zinc (45% NRV), phosphorus (40% NRV) and magnesium (32% NRV). Pecans do not have a standout vitamin content — unlike pistachios for B6 or almonds for vitamin E — but their mineral profile is broad and well-rounded for a high-fat nut.

Yes. Plain pecans are a NOVA group 1 whole food with 0g of added sugar, 0g of salt and no additives. They provide useful fibre, very low saturated fat relative to their high total fat content, and a broad mineral profile led by manganese and copper. The main considerations are calorie density at 691 kcal/100g, low protein at 9.2g/100g and a high omega-6 to omega-3 ratio. A 30g handful as an occasional snack is nutritionally appropriate for most adults, paired with omega-3 sources elsewhere in the diet.

Very different. Plain whole pecans are NOVA group 1 with 0g added sugar, 691 kcal per 100g and 6.2g of saturated fat per 100g. Pecan pie typically contains approximately 400 to 500 kcal per slice with 30 to 50g of added sugar from corn syrup, brown sugar or maple syrup, plus additional fat from butter and pastry. Caramelised pecans and candied pecans sold as snacks similarly add significant quantities of free sugar. The nutritional properties described on this page apply only to plain, unprocessed pecans. Any pecan product with added sugar, syrup or coating is a different food nutritionally, and moves from NOVA 1 to NOVA 3 or 4 depending on what has been added.

Whole pecans are a choking hazard for children under 5 and must not be given to this age group. From age 5 upwards whole pecans can be introduced carefully with supervision. Pecan pieces or ground pecans are safer alternatives for younger children introduced during weaning. Pecans are a tree nut and one of the 14 major allergens — introduce gradually and watch for any allergic reaction. If there is a family history of tree nut allergy, consult a GP or allergy specialist before introducing pecans. Unlike brazil nuts there is no micronutrient toxicity concern with pecans at any reasonable serving size.

Yes. Pecans are a tree nut and one of the 14 major allergens regulated under UK food law. Pecan allergy can cause reactions ranging from mild hives and itching to severe anaphylaxis. Pecans are botanically related to walnuts — both are in the walnut family (Juglandaceae) — and cross-reactivity between pecan and walnut allergy is common. People with walnut allergy have a higher risk of also being allergic to pecans, and vice versa. Cross-reactivity with other tree nuts is also possible. Anyone with a known or suspected tree nut allergy, particularly walnut allergy, should seek medical advice before consuming pecans.

Yes. Plain pecans are suitable for vegans and vegetarians. They contain no animal-derived ingredients and are entirely plant-based. They are naturally gluten-free, though those with coeliac disease should check for cross-contamination on packaged products. For vegans, pecans offer manganese, copper, zinc and fibre. Those with tree nut allergy must avoid them regardless of dietary preference.

Pecans and walnuts are closely related botanically and often compared nutritionally. Pecans at 691 kcal per 100g are slightly higher in calories than walnuts at approximately 654 kcal. Both have very low saturated fat relative to total fat. The key nutritional difference is the fat type: walnuts are far higher in omega-3 ALA at approximately 9g per 100g, while pecans are higher in omega-6 linoleic acid. For cardiovascular health the omega-3 content of walnuts gives them an edge. Pecans lead on manganese (225% NRV versus walnuts at approximately 160% NRV). Both provide useful fibre and broad minerals. Neither is high in protein. For omega-3, walnuts are the clear choice; for manganese and a buttery flavour, pecans lead.

Yes. Pecans contain only 14g of carbohydrate per 100g — approximately 4.2g per 30g handful. Of this, 9.6g per 100g is fibre, which is typically subtracted in net carbohydrate calculations, leaving approximately 4.4g net carbs per 100g — one of the lowest of any nut. Combined with their very high fat content at 72g per 100g and moderate protein at 9.2g per 100g, pecans sit naturally within a low-carbohydrate and ketogenic dietary approach. At 691 kcal per 100g portion awareness remains important even on calorie-unrestricted approaches.

Plain pecans fit into a balanced diet as an occasional source of manganese, copper, fibre and healthy unsaturated fat. A 30g handful provides 207 kcal, 2.8g protein, 2.9g fibre and 1.86g saturated fat with 0g free sugar. The low protein means they work best alongside higher-protein foods. The high omega-6 content means they are best balanced with omega-3 sources such as walnuts, oily fish or flaxseed elsewhere in the diet. The NHS Eatwell Guide recommends variety across nut types — eating pecans occasionally as part of a mixed nut approach captures their manganese and mineral benefits without over-relying on their omega-6 heavy fat profile.