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Nuts & seeds

Pecans, raw

Raw pecan halves are rich, energy-dense tree nuts containing mostly unsaturated fat together with fibre, protein and minerals.

Nutrition per100 g

691kcal

2,890 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein9.2 g

18% RI*

Carbohydrates13.9 g

5% RI*

Fat72.0 g

100% RI*

Saturated fat6.2 g

31% RI*

Fibre9.6 g

38% RI*

Sugars4.0 g

4% RI*

Vitamins

Vitamin C1.1 mg

1% RI*

Vitamin E1.4 mg

12% RI*

Vitamin K3.5 µg

5% RI*

Vitamin B60.2 mg

15% RI*

Folate22.0 µg

11% RI*

Minerals

Calcium70.0 mg

9% RI*

Iron2.5 mg

18% RI*

Magnesium121.0 mg

32% RI*

Phosphorus277.0 mg

40% RI*

Potassium410.0 mg

21% RI*

Sodium0.0 mg

0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind pecans, raw

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

THE UPSIDE

Why it can be a great choice

Provides 9.6 g fibre per 100 g, so a measured serving can contribute meaningfully to daily fibre intake.
Most of the 72.0 g total fat is unsaturated, including monounsaturated and polyunsaturated fatty acids.
Provides magnesium, phosphorus, potassium, iron and calcium alongside 9.2 g protein per 100 g.
Raw unsalted pecans contain virtually no sodium and can replace salty snacks when portions are kept comparable.

THE DOWNSIDE

What to keep in mind

Contains about 691 kcal per 100 g and nearly 72 g fat, making portion size especially relevant when energy intake matters.
Pecan is a tree-nut allergen and may cause severe allergic reactions; cross-contact with walnuts and other nuts is possible.
Whole pecans and large pieces are a choking hazard for young children and require an age-appropriate form.
Their high unsaturated-fat content makes pecans vulnerable to rancidity; airtight refrigeration or freezing extends quality.
Candied, salted, oil-roasted and pie-coated pecans have a different sugar, salt and energy profile from this raw entry.