Pecans nutrition facts

Pecans (1 oz (19 halves), 28.35 g) has 196 calories, 2.8 g protein, 1.6 g fiber, 20.8 g fat. It is an excellent source of copper (29% DV), manganese (28% DV) and a good source of thiamin and zinc.

Copper 29% DV Manganese 28% DV Thiamin 13% DV Zinc 10% DV Magnesium 6.9% DV

#7 of 9 nuts and seeds for vitamin K #7 of 8 nuts and seeds for lutein + zeaxanthin

Nutrition Facts

Serving size1 oz (19 halves) (28 g)

Calories196

Total Fat 20.8g27%

Saturated Fat 1.8g9.2%

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 3.6g1.3%

Dietary Fiber 1.6g5.9%

Total Sugars 1.1g

Protein 2.8g5.6%

Vitamin D 0µg0%

Calcium 16mg1.2%

Iron 0.7mg3.7%

Potassium 102mg2.2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 5%
■ Fat 88%
■ Carbohydrate 7%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

2.1

Inflammatory profile average for whole foods

Lower is more anti-inflammatory. Percentile 48 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in pecans

Nutrient	Per 1 oz (19 halves)	% Daily Value
Macronutrients
Calories	196 kcal	9.8%
ProteinF	2.8 g	5.6%
Total fatF	20.8 g	27%
CarbohydrateF	3.6 g	1.3%
FiberF	1.6 g	5.9%
Sugars	1.1 g	no DV
Fats
Saturated fatF	1.8 g	9.2%
Monounsaturated fatF	11.1 g	no DV
Polyunsaturated fatF	6.5 g	no DV
Omega-3 (ALA+EPA+DHA)	0.28 g	no DV
Omega-6 (linoleic)	5.85 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.3 mg	0.3%
Thiamin (B1)F	0.16 mg	13%
Riboflavin (B2)	0.04 mg	2.8%
Niacin (B3)F	0.3 mg	1.7%
Pantothenic acid (B5)	0.24 mg	4.9%
Vitamin B6F	0.05 mg	2.9%
Folate (DFE)	6 µg	1.6%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1 µg	0.1%
Vitamin E	0.4 mg	2.6%
Vitamin D	0 µg	0%
Vitamin KF	1.2 µg	1%
Choline	11 mg	2.1%
Minerals
Sodium	0 mg	0%
CalciumF	16 mg	1.2%
IronF	0.7 mg	3.7%
MagnesiumF	29 mg	6.9%
PhosphorusF	72 mg	5.7%
PotassiumF	102 mg	2.2%
ZincF	1.1 mg	10%
CopperF	0.26 mg	29%
ManganeseF	0.65 mg	28%
Selenium	1.1 µg	2%
Carotenoids
Beta-carotene	8 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	5 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	1 g	no DV
Amino acids
TryptophanF	0.033 g	no DV
ThreonineF	0.086 g	no DV
IsoleucineF	0.103 g	no DV
LeucineF	0.19 g	no DV
LysineF	0.091 g	no DV
MethionineF	0.047 g	no DV
PhenylalanineF	0.131 g	no DV
ValineF	0.123 g	no DV
HistidineF	0.074 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	691 kcal	35%
ProteinF	10 g	20%
Total fatF	73.3 g	94%
CarbohydrateF	12.7 g	4.6%
FiberF	5.8 g	21%
Sugars	4 g	no DV
Fats
Saturated fatF	6.5 g	32%
Monounsaturated fatF	39.3 g	no DV
Polyunsaturated fatF	22.9 g	no DV
Omega-3 (ALA+EPA+DHA)	0.99 g	no DV
Omega-6 (linoleic)	20.63 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.1 mg	1.2%
Thiamin (B1)F	0.55 mg	46%
Riboflavin (B2)	0.13 mg	10%
Niacin (B3)F	0.9 mg	5.9%
Pantothenic acid (B5)	0.86 mg	17%
Vitamin B6F	0.17 mg	10%
Folate (DFE)	22 µg	5.5%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	3 µg	0.3%
Vitamin E	1.4 mg	9.3%
Vitamin D	0 µg	0%
Vitamin KF	4.1 µg	3.4%
Choline	40 mg	7.4%
Minerals
Sodium	0 mg	0%
CalciumF	55 mg	4.2%
IronF	2.4 mg	13%
MagnesiumF	103 mg	25%
PhosphorusF	253 mg	20%
PotassiumF	360 mg	7.7%
ZincF	3.9 mg	36%
CopperF	0.91 mg	101%
ManganeseF	2.28 mg	99%
Selenium	3.8 µg	6.9%
Carotenoids
Beta-carotene	29 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	17 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	3 g	no DV
Amino acids
TryptophanF	0.115 g	no DV
ThreonineF	0.302 g	no DV
IsoleucineF	0.365 g	no DV
LeucineF	0.67 g	no DV
LysineF	0.32 g	no DV
MethionineF	0.168 g	no DV
PhenylalanineF	0.463 g	no DV
ValineF	0.435 g	no DV
HistidineF	0.263 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170182 ("Nuts, pecans"), Foundation Foods #2346395.

Frequently asked questions

How many calories are in pecans?

Pecans has 196 calories per 1 oz (19 halves) (28.35 g), or 691 calories per 100 g, according to USDA FoodData Central.

How much protein is in pecans?

2.8 g of protein per 1 oz (19 halves), which is 5.6% of the 50 g Daily Value.

What is pecans rich in?

Per serving, pecans is richest in Copper at 29% of the Daily Value, Manganese (28%), Thiamin (B1) (13%), Zinc (10%).

Is pecans healthy?

By nutrient density, pecans scores 9 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is average for whole foods compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More nuts and seeds

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.