Calorie and Fat Breakdown: The Second-Fattiest Nut
Raw pecans (FDC 170182) deliver 691 kcal per 100g with 71.97g total fat — second only to macadamias (718 kcal, 75.8g fat) among common nuts. One ounce (28g, about 19 halves) provides 196 kcal and 20.4g fat. A cup of halves (99g) reaches 684 kcal — a third of a typical adult's daily calorie needs [1].
The fat profile is predominantly monounsaturated: 40.8g oleic acid (18:1) per 100g — the second-highest oleic acid content among common nuts after macadamia (~43.8g), and exceeding almonds (31.3g) and cashews (24.4g). Pecans also provide 20.6g polyunsaturated fat — mostly linoleic acid (omega-6) with 0.99g ALA (omega-3) [1][2].
Saturated fat is moderate at 6.18g per 100g (31% DV) — lower than macadamia (12.1g), cashews (7.8g), and Brazil nuts (16.1g), but higher than walnuts (6.1g) and almonds (3.7g). A 1-oz serving adds 1.7g saturated fat — relatively modest for such a fat-dense food [1].
Low Protein, High Zinc: Where Pecans Shine and Fall Short
Pecans provide just 9.17g protein per 100g — higher only than macadamia (7.9g) among common tree nuts. Almonds have 21.2g, pistachios 20.2g, cashews 18.2g, and even hazelnuts have 15.0g. A 1-oz serving yields only 2.6g protein — less than a single medium egg (6.3g) [1].
However, pecans deliver 4.53mg zinc per 100g (41% DV) — among the highest for tree nuts, though cashews lead at 5.78mg. One ounce provides 1.27mg zinc (12% DV). Combined with 4.5mg manganese (196% DV) and 121mg magnesium (29% DV), pecans are mineral-rich despite the low protein [1].
The protein-to-calorie ratio is 1.3g per 100 kcal — the second-lowest among nuts after macadamia (1.1g). For anyone tracking protein intake, pecans are the wrong choice as a protein source; they are a fat and mineral source that happens to contain some protein [1].
Pecan Pie Nutrition: What One Slice Actually Contains
A standard pecan pie uses approximately 2 cups pecan halves (198g), 1 cup corn syrup (340g), 3 eggs, and 1/4 cup butter (57g). The pecans alone contribute 1,368 kcal and 143g fat to the entire pie. Cut into 8 slices: 171 kcal and 17.9g fat per slice from pecans [1].
The USDA reports prepared pecan pie at 407 kcal per 100g — making a standard slice (125g) approximately 509 kcal. Of that, pecans contribute ~171 kcal (34%), corn syrup ~200 kcal (39%), butter ~50 kcal (10%), and eggs ~50 kcal (10%). Sugar totals roughly 65g per slice, almost entirely from the corn syrup [1].
Replacing pecans with walnuts in the same pie recipe saves 73 kcal per pie (negligible per slice) but changes the texture significantly. Using 1.5 cups pecans instead of 2 saves 342 kcal per pie (43 per slice) while maintaining adequate nut coverage. For logging, the corn syrup is the larger calorie driver, not the pecans [2].
Raw vs. Roasted Pecans: Calorie and Sodium Differences
The calorie spread across processing methods is narrow: raw 691 kcal, dry roasted 710 kcal, oil roasted 715 kcal per 100g. The 19-24 kcal difference comes from moisture loss during roasting concentrating the nutrients per gram, not from added oil (oil roasting adds minimal absorbed fat) [1].
The real difference is sodium: raw 0mg, dry roasted unsalted 0mg, dry roasted salted 383mg, oil roasted salted 348mg per 100g. Switching from salted to unsalted eliminates 107mg sodium per ounce. Over a week of daily snacking, that's 749mg sodium saved from a single packaging choice [1].
Thiamine drops significantly with roasting: raw 0.66mg (55% DV) to roasted 0.46mg (38% DV) — a 30% loss. Folate similarly declines from 22mcg to 18-19mcg. Most other minerals remain stable. If maximizing thiamine is a priority, raw pecans are the better choice [1].
A Quarter-Cup on Oatmeal: What Pecans Add to Your Bowl
A quarter-cup of pecan halves (25g) contributes: 173 kcal, 18.0g fat, 2.3g protein, 3.5g carbs (2.4g fiber), 30mg magnesium, and 1.13mg zinc (10% DV) to any dish [1].
On oatmeal (40g dry, 150 kcal, 5g protein): pecans bring the total to 323 kcal and 7.3g protein. The pecans nearly triple the fat content (0.4g → 18.4g) while barely changing the protein. If protein is the goal, choose almonds instead — a quarter-cup adds 5.3g protein vs pecans' 2.3g [1].
On salad: a quarter-cup of pecans replaces croutons (~31 kcal per 7g) while adding fiber, healthy fats, and trace minerals the croutons lack. The calorie cost is higher (173 vs 31 kcal) but the nutrient density per calorie is substantially better — 0.6g fiber and 1.13mg zinc per quarter-cup vs negligible amounts in croutons [1][3].
Pecans vs. Other High-Fat Tree Nuts (per 100g, raw)
| Nutrient | Pecan | Macadamia | Walnut | Brazil Nut | Almond |
|---|---|---|---|---|---|
| Calories (kcal) | 691 | 718 | 654 | 659 | 579 |
| Total Fat (g) | 72.0 | 75.8 | 65.2 | 67.1 | 49.9 |
| Protein (g) | 9.2 | 7.9 | 15.2 | 14.3 | 21.2 |
| Fiber (g) | 9.6 | 8.6 | 6.7 | 7.5 | 12.5 |
| Zinc (mg) | 4.53 | 1.30 | 3.09 | 4.06 | 3.12 |
| Manganese (mg) | 4.50 | 4.13 | 3.41 | 1.22 | 2.18 |
Practical Tips for Pecans
- 1
1 oz (19 halves) = 196 kcal with 20.4g fat — pecans are the second-most calorie-dense nut. Count halves rather than grab handfuls [1].
- 2
40.8g oleic acid per 100g — the highest absolute oleic acid content among common nuts, even exceeding almonds (31.3g). Mostly monounsaturated fat [1].
- 3
Zero sodium in raw and unsalted roasted — salt is the only variable. Salted versions add 348-383mg per 100g. Always check [1].
- 4
4.53mg zinc per 100g (41% DV) — among the highest for tree nuts (cashews lead at 5.78mg). One ounce delivers 12% DV [1].
- 5
A pecan pie slice = ~509 kcal with 65g sugar — the pecans contribute only 34% of the calories. The corn syrup (39%) is the largest calorie source [1].
Frequently Asked Questions — Pecans
How many calories are in pecan halves?
Are pecans high in fat?
How many calories are in a slice of pecan pie?
Are pecans good for zinc?
Do pecans have omega-3?
What is the difference between raw and roasted pecans nutritionally?
Important Notice
Nutritional values are based on USDA FoodData Central data for nuts, pecans (FDC 170182), nuts, pecans, dry roasted without salt added (FDC 170183), and nuts, pecans, oil roasted with salt added (FDC 169425). Candied/praline values are estimated from commercial product averages and standard recipes. Actual values vary by brand and preparation. This tool is for informational and nutrition journaling purposes only — it is not a substitute for guidance from a qualified nutrition professional.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2024). Nuts, pecans (FDC 170182), dry roasted (FDC 170183), and oil roasted (FDC 169425). U.S. Department of Agriculture, Agricultural Research Service.
- [2] Various Authors (2025). Pecan nut composition, bioactive compounds, and functional properties. PMC — Nutrients.
- [3] Atanasov, A. G. et al. (2018). Pecans: Composition, nutritional value, and bioactive properties. ScienceDirect — Trends in Food Science & Technology.