Nuts & Seeds
Pecans nutrition facts
A 1 RACC (30 g) serving of pecans provides 225 calories, 3 g protein, 4 g carbohydrate, and 22 g fat — about 5% of its calories from protein, 7% from carbohydrate, and 88% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 RACC (30 g) | Per 100 g |
|---|---|---|
| Calories | 225 | 750 |
| Protein | 3 g | 10 g |
| Total carbohydrate | 4 g | 13 g |
| Total fat | 22 g | 73 g |
Vitamins & minerals
Per serving (30 g)
- Vitamin K
- 1.23 mcg
- Thiamin (B1)
- 0.16 mg
- Niacin (B3)
- 0.28 mg
- Vitamin B6
- 0.05 mg
- Magnesium
- 30.9 mg
- Phosphorus
- 75.8 mg
- Zinc
- 1.18 mg
- Copper
- 0.27 mg
- Manganese
- 0.68 mg
Photo by Oks Malkova on Pexels
Selecting, storing & prepping pecans
- Selecting
- Pecan halves should be plump and uniformly tan to golden-brown — shriveled, dark, or discolored pieces are past their prime or were stored poorly.
- Storing
- Shelled pecans keep about 3 months at room temperature in a sealed container, but their high oil content makes them prone to going rancid; refrigerating extends that to about 9 months, and freezing keeps them nearly indefinitely.
- Prepping
- Toasting pecans briefly in a dry skillet or oven before using them in a recipe deepens their flavor and restores some crunch if they've softened in storage.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 RACC (30 g), pecans is an excellent source of Copper and Manganese and a good source of Thiamin and Zinc.
% of the FDA Daily Value per 1 RACC (30 g) serving.
Key metrics
Nutrient density
Per 100 kcal, pecans delivers about 2% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More magnesium than 90% of foods
- More fiber than 84% of foods
- More iron than 80% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest nuts & seeds to pecans by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like pecans are lower in some essential amino acids. Eating nuts & seeds together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in pecans?
- A 1 RACC (30 g) serving of pecans has about 225 calories. Per 100 g, it has 750 calories — a very high calorie density.
- How much protein is in pecans?
- Pecans provides about 3 g of protein per 1 RACC (30 g) serving.
- What are the macros in pecans?
- Per serving, pecans has roughly 3 g protein, 4 g carbohydrate, and 22 g fat. By calories, that is 5% protein, 7% carbohydrate, and 88% fat.
- Is pecans high in protein?
- Pecans has a protein density of about 1.3 g per 100 kcal, and 5% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in pecans?
- Per 1 RACC (30 g), pecans is a notable source of Copper, Manganese, Thiamin, and Zinc. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of pecans?
- Per 1 RACC (30 g), pecans has 225 calories, 3 g protein, 4 g carbohydrate, and 22 g fat, plus notable amounts of Copper, Manganese, Thiamin, and Zinc. See the full nutrition facts label above for every vitamin and mineral.
Use it
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 2346395 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Pecans Nutrition Facts.” https://nutrifactshub.com/foods/pecans