Pecans
Per serving: 1 oz / about 19 halves (28g)
About Pecans
One ounce of pecan halves provides approximately 193 calories, 2.6 grams of protein, 3.9 grams of carbohydrate, 20.2 grams of fat, and 2.7 grams of fiber. The serving contains only about 1.2 grams of net carbohydrate and has a negligible glycemic load.
Pecans are especially rich in manganese and copper and also provide thiamin, zinc, magnesium, phosphorus, and mostly unsaturated fats.
Add pecans to oatmeal, salads, vegetables, yogurt, or measured trail mix portions. Candied and pie-style preparations add substantial sugar, while plain raw or dry-roasted pecans preserve their naturally low carbohydrate profile.
At-a-Glance Stats
Macronutrient Breakdown
193 kcal
Total calories per 1 oz / about 19 halves (28g)
Protein
Builds & repairs muscle tissue
5% of typical daily value
Carbohydrates
Primary fuel source for energy
4% of typical daily value
Total Fat
Supports hormones & nutrient uptake
40% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
9% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Pecans are rich in monounsaturated fat and can support heart-healthy dietary patterns when they replace saturated-fat-rich foods.
- 2
Manganese supports metabolism, bone formation, and antioxidant enzyme function.
- 3
Copper contributes to iron metabolism, connective tissue, and cellular energy production.
- 4
Fiber supports digestive health and helps make a small serving more satisfying.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Pecans are among the most calorie-dense nuts. Measure a 1 oz serving and refrigerate or freeze opened packages to slow oxidation of their unsaturated oils.
Diet Compatibility
Frequently Asked Questions
How many calories are in Pecans?›
Pecans contains 193 calories per 1 oz / about 19 halves (28g). This includes 2.6g protein (10.4 kcal), 3.9g carbohydrates (15.6 kcal), and 20.2g fat (181.79999999999998 kcal).
How much protein does Pecans have?›
Pecans provides 2.6g of protein per 1 oz / about 19 halves (28g).
Is Pecans good for weight loss?›
Fiber supports digestive health and helps make a small serving more satisfying. With 193 calories per serving, it can fit well within a calorie-controlled diet.