Calories in Pecans: Per 100 g, Per Serving & Nutrition Facts
691 kcal per 100 g · Nutri-Score A
Serving (handful, 30 g) — 207 kcal · P/F/C 9.2/72/4.3 g
sugar: low saturated fat: high salt: low fiber: high
Pecans are among the fattiest nuts, mostly unsaturated fat — delicious, and one of the most calorie-dense per handful.
How many calories in pecans: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 691 kcal | 207 kcal |
| Protein | 9.2 g | 2.8 g |
| Fat | 72 g | 22 g |
| incl. saturated | 6.2 g | 1.9 g |
| Carbohydrates | 4.3 g | 1.3 g |
| incl. sugars | 4 g | 1.2 g |
| Fiber | 9.6 g | 2.9 g |
| Salt | 0 g | 0 g |
| Omega-3 (ALA) | 990 mg | 297 mg |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 5%fat 92%carbs 3%
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Pecans: nutrition highlights
It has 2.9 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of. Plant omega-3 (ALA) comes to about 1 g per 100 g.
On the open Nutri-Score algorithm, pecans gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in saturated fat: 6.2 g per 100 g, against a daily reference of about 20 g.
- It's calorie-dense — 691 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One serving (handful, 30 g) is 207 kcal — roughly 68 min of easy walking or 26 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Pecans
There's no swap in our base that is clearly better at the same calories — pecans is already one of the better choices in its category.
Pecans vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Peanut Butter | 588 | 25 / 50 / 20 |
| Almond Butter | 614 | 21 / 56 / 9 |
| Hazelnuts | 628 | 15 / 61 / 17 |
| Walnuts | 654 | 15 / 65 / 7 |
| Brazil Nuts | 659 | 14 / 67 / 4.2 |
| Pecans | 691 | 9.2 / 72 / 4.3 |
| Macadamia Nuts | 718 | 7.9 / 76 / 5.2 |
FAQ
How many calories are in 100 g of pecans?
100 g of pecans has 691 calories, with 9.2 g protein, 72 g fat and 4.3 g carbohydrates (9.6 g fiber).
How many calories are in a serving of pecans?
A serving (handful, 30 g) has 207 calories: 2.8 g protein, 22 g fat and 1.3 g carbs.
What are the macros of pecans?
Per 100 g: 9.2 g protein, 4.3 g carbs and 72 g fat. By calories that's about 5% protein, 3% carbs and 92% fat.
How long do you have to walk to burn a serving of pecans?
About 68 min of easy walking or 26 min of cycling for a 70 kg (154 lb) person — that's the 207 calories in one serving (handful, 30 g).
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