Nutrition for Pecan

Calories, Protein, Vitamins and More


image of pecan source

Pecan Nutrition Summary

One cup of pecan (109 grams or 0.2 lb) contains 753 calories and 10 grams of protein. Pecan consist of 4% water, 14% carbohydrates, 9% protein, and 72% fat.

Pecan is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, potassium and thiamin. It also contains significant amounts of magnesium, Vitamin B6, zinc, phosphorus, copper, choline and manganese.

In one cup of pecan:

  • Calories: 753
  • Protein: 10 g
  • Sugar: 4.3 g
  • Dietary fiber: 10.5 g
  • Fat: 78.4 g, (Saturated: 6.7 g)
There is no significant amounts of cholesterol or sodium in pecan.

See the Pecan Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, pecans.

Calories in Pecan

Pecan has 753 calories per cup or 691 calories for every 100 grams. Most of its calories are from fat.

88 percent of calories in pecan are from fat, 8% of calories are from carbohydrates and 5% of calories are from protein.

Calories from Carbs

A small portion, or 8% the calories in pecan are from carbohydrates. The carbs in pecan are mostly in the form of dietary fiber, sugar and starch (69%, 28% and 3%). An excellent high-fiber food, a single cup of pecan contains 42% of recommended daily values or 10.5 grams of dietary fiber.

  • Dietary fiber: 10.5 g
  • Sugar: 4.3 g
  • Starch: 0.5 g

Calories from Fat

The majority, or 88% of the calories in pecan are from fat. Pecan is high in total fat, with 78.4 grams or 123% of recommended daily values per cup. Pecan is cholestrol free. Most of the fat in pecan are healthier unsaturated fats but it also contains a high amount of saturated fat, about 40% of recommended daily values:

  • Total fat: 78.4 g
  • Saturated fat: 6.7 g
  • Monounsaturated fat: 44.5 g
  • Polyunsaturated fat: 23.6 g
There is no significant amounts of cholestrol in pecan.

Omega-3 and Omega-6 in Pecan

Pecan is a great source of healthy omega-3 fatty acids, containing a total of 1.07 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 1.07 g
Also a good source of omega-6 fatty acids, every cup of pecan contains a total of 22.6 grams of omega-6. In addition, a large portion of the omega-6 in pecan comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.08 g
  • linoleic acid: 22.48 g
The omega-6 to omega-3 ratio in pecan is 21.1: 1.

Calories Similar to Pecan

Some other nuts or seeds with similar calories to pecan by weight:

Protein in Pecan

An excellent source of protein, a single cup of pecan contains 20% of recommended daily values or 10 grams of protein. In addition, pecan contains significant amounts of all 9 essential amino acids.

  • Protein: 10 g
  • Tryptophan: 0.1 g
  • Threonine: 0.33 g
  • Isoleucine: 0.37 g
  • Leucine: 0.65 g
  • Lysine: 0.31 g
  • Methionine: 0.2 g
  • Phenylalanine: 0.46 g
  • Valine: 0.45 g
  • Histidine: 0.29 g

Protein Similar to Pecan

Some other nuts or seeds with similar amounts of protein to pecan by weight:

Vitamins and Minerals in Pecan

An good source of many nutrients, pecan contains abundant amounts of calcium, iron, potassium and thiamin. In fact, a single cup of pecan contains 65% of recommended daily values or 0.7 mg of thiamin. Also an excellent source of potassium, a single cup of pecan contains 19% of recommended daily values or 446.9 mg of potassium.

Vitamins in pecan (1 cup):
  • Vitamin a: 3.3 ug
  • Thiamin: 0.7 mg
  • Riboflavin: 0.1 mg
  • Niacin: 1.3 mg
  • Vitamin b6: 0.2 mg
  • Vitamin c: 1.2 mg
  • Vitamin e: 1.5 mg
  • Folate: 24 ug
  • Vitamin k: 3.8 ug
Minerals in pecan (1 cup):
  • Calcium: 76.3 mg
  • Potassium: 446.9 mg
  • Iron: 2.8 mg
  • Magnesium: 131.9 mg
  • Zinc: 4.9 mg
  • Selenium: 4.1 ug
  • Phosphorus: 301.9 mg
  • Copper: 1.3 mg
  • Manganese: 4.9 mg
  • Choline: 44.1 mg
There is no significant amounts of pantothenic acid or vitamin b12 in pecan.

Similar to Pecan for Thiamin (Vit B1)

Here are some other nuts or seeds with similarly abundant amounts of thiamin (Vit B1) to pecan:

Flavonoids and Carotenoids in Pecan [3]

Pecan contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of pecan:

  • beta-carotene: 32 ug
  • lutein + zeaxanthin: 19 ug

Pecan Nutrition Chart

Pecan:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Pecan in Cooking

Pecan is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of pecan.

Friends and Relatives of Pecan

Foods commonly cooked with pecan: Other similar relatives:


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