Calories in Pecans: Per 100 g, Per Serving & Nutrition Facts
How many calories in pecans: per 100 g and per serving
| Nutrient | Per 100 g | Serving: handful, 30 g |
|---|---|---|
| Calories | 691 kcal | 207 kcal |
| Energy (kilojoules) | 2,891 kJ | 867 kJ |
| Protein | 9.2 g | 2.8 g |
| Fat | 72 g | 22 g |
| incl. saturated | 6.2 g | 1.9 g |
| Total carbohydrates | 14 g | 4.2 g |
| incl. sugars | 4 g | 1.2 g |
| incl. fiber | 9.6 g | 2.9 g |
| Salt | 0 g | 0 g |
| Omega-3 (ALA) | 990 mg | 297 mg |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
691 kcal (2,891 kJ) per 100 g · P/F/C 9.2/72/14 g
Serving (handful, 30 g) — 207 kcal (867 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: high salt: low fiber: high
Are pecans healthy?
Yes, with an eye on the portion. On their nutrient profile, pecans get grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Mostly unsaturated fat: saturated fat is 9% of the fat — 1.9 g per serving.
- Fiber: 2.9 g per serving — 12% of the 25 g a day the WHO recommends.
Against
- Calorie-dense: 691 kcal per 100 g — a serving (handful, 30 g) is already 207 kcal.
A typical serving (handful, 30 g) has 207 kcal, 2.8 g protein, 22 g fat and 4.2 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Pecans are among the fattiest nuts, mostly unsaturated fat — delicious, and one of the most calorie-dense per handful.
protein 5%fat 92%carbs 3%
Vitamins and minerals in pecans
Per 100 g, the standouts are manganese — 4.5 mg, 196% of the Daily Value (#3 of 16 in our nuts & seeds section); copper — 1.2 mg, 133% of the Daily Value; thiamin — 0.66 mg, 55% of the Daily Value.
| Nutrient | Per 100 g | Serving: handful, 30 g | % DV |
|---|---|---|---|
| Vitamin E | 1.4 mg | 0.42 mg | 3% |
| Vitamin K | 3.5 mcg | 1.1 mcg | 1% |
| Thiamin (B1) | 0.66 mg | 0.2 mg | 17% |
| Riboflavin (B2) | 0.13 mg | 0.04 mg | 3% |
| Niacin (B3) | 1.2 mg | 0.35 mg | 2% |
| Vitamin B6 | 0.21 mg | 0.06 mg | 4% |
| Folate (B9) | 22 mcg | 6.6 mcg | 2% |
| Potassium | 410 mg | 123 mg | 3% |
| Calcium | 70 mg | 21 mg | 2% |
| Magnesium | 121 mg | 36 mg | 9% |
| Phosphorus | 277 mg | 83 mg | 7% |
| Iron | 2.5 mg | 0.76 mg | 4% |
| Zinc | 4.5 mg | 1.4 mg | 12% |
| Copper | 1.2 mg | 0.36 mg | 40% |
| Manganese | 4.5 mg | 1.4 mg | 59% |
| Selenium | 3.8 mcg | 1.1 mcg | 2% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Nuts, pecans” (FDC ID 170182, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Pecans calories by weight, 20–150 g
30 g of pecans has 207 calories and 50 g has 346. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 138 | 1.8 / 14 / 2.8 | 1.9 |
| 30 g — typical serving | 207 | 2.8 / 22 / 4.2 | 2.9 |
| 50 g | 346 | 4.6 / 36 / 7 | 4.8 |
| 100 g | 691 | 9.2 / 72 / 14 | 9.6 |
| 150 g | 1037 | 14 / 108 / 21 | 14 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Pecans: more nutrition highlights
Plant omega-3 (ALA) comes to about 1 g per 100 g.
How much movement is one serving?
A 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.
Pecans: swaps and alternatives
No need to swap: pecans already get grade A, the top of the scale. We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 30 g, a typical serving of pecans.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Pecans | A | 207 | 2.8 | 2.9 |
| Walnuts | A | 196 | 4.5 | 2 |
| Hazelnuts | A | 188 | 4.5 | 2.9 |
| Almond Butter | A | 184 | 6.3 | 3.1 |
Pecans vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Peanuts | 567 | 26 / 49 / 16 |
| Almonds | 579 | 21 / 50 / 22 |
| Sunflower Seeds | 584 | 21 / 51 / 20 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Brazil Nuts | 659 | 14 / 67 / 12 |
| Pecans | 691 | 9.2 / 72 / 14 |
| Macadamia Nuts | 718 | 7.9 / 76 / 14 |
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 14 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 4.2 g carbs.
What are the macros of pecans?
Per 100 g: 9.2 g protein, 14 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 a serving (handful, 30 g).
What vitamins and minerals are in pecans?
Per 100 g, pecans are richest in manganese (4.5 mg, 196% DV), copper (1.2 mg, 133% DV), thiamin (0.66 mg, 55% DV) — from USDA FoodData Central record 170182.
How much fiber is in pecans?
100 g of pecans has 9.6 g of fiber; a serving (handful, 30 g) has 2.9 g — 12% of the 25 g a day the WHO recommends.