Nuts and seeds

Pecans nutrition, and why the portion matters.

On USDA figures, 1 oz (19 halves) of pecans works out at 196 calories and carries 2.6 g of protein. The record behind it is USDA’s “Nuts, pecans”. Cook it differently and that moves: the spread across the forms below is 691 to 710 calories per 100 g. Change the amount below for your own portion. The panel and the nutrient breakdown both update.

By Alen Yaco · Updated 20 September 2026

Drawn from USDA FoodData Central, FDC 170182, 170183. No account, no upload, percentages against FDA Daily Values.

How many calories does pecans have?

Count 196 calories for 1 oz (19 halves) of pecans, or 691 for every 100 g. The portion weights in the table are USDA’s own measurements.

Protein in pecans, measured

There are 2.6 g of protein in 1 oz (19 halves) of pecans, or 5 percent of the 50 g the FDA uses as a daily reference. Only 5 percent of its calories come from protein, so treat pecans as something you eat for other reasons and count the protein as a bonus.

Looked at as a share of calories: carbohydrate 7 percent, fat 88 percent, protein 5 percent.

How preparation changes pecans

As sold, pecans is 691 calories per 100 g; roasted, it is 710. The extra 3 percent comes from water leaving, which concentrates everything that remains.

To keep it fair, all figures are for 28 g.

Pecans in the kitchen

Choose unshelled pecans that feel heavy and do not rattle when shaken. If buying shelled halves, look for a bright, golden-brown colour. Avoid any that look shrivelled, dull or dusty, which suggests old age and rancidity. Whole halves cost more but store better than chopped pieces, which spoil quickly.

Toasting pecans in a dry frying pan releases their rich oils and deepens their woody flavour. Because of their high oil content, they burn very quickly. The most common mistake is leaving them untended on the heat. Remove them from the hot pan immediately once you smell their warm fragrance.

Pecans suit sweet and savoury dishes alike. They form the base of traditional American sugar pies and maple desserts. In savoury cooking, their buttery texture pairs well with bitter salad leaves, blue cheese, and roasted squash. They also make a textured coating for baked fish or poultry.

Pecans: the full nutrient profile

Against the Daily Value, 1 oz (19 halves) of pecans stands out for 16 percent of a day’s thiamin. The table follows the selector above, so change the serving or the method and it updates.

Pecans packs 9.6 g of fibre into 100 g, covering 34 percent of what the label rules call a day’s worth.

How far pecans goes in a day

Budget-wise, 1 oz (19 halves) of pecans costs 10 percent of a 2,000 calorie day and pays back 5 percent of the day’s protein. The TDEE calculator and macro calculator will tell you what those percentages look like against your own targets.

Three ways to use pecans

The Calorie Counter Team wrote these. Under every recipe the numbers are added up from the USDA record for each ingredient and split across the servings.

Snack · American

Roasted Pecan Butter

A smooth spread made from roasted pecans and a pinch of salt.

25 min · serves 8

184kcal

2.3gprotein

19gfat

3.5gcarbs

Ingredients

• Raw pecans 200 g
• Sunflower oil 10 g
• Table salt 2 g

Method

1. Heat the oven to 180C.
2. Spread the pecans on a baking tray and roast for 8 minutes.
3. Cool the pecans for 10 minutes.
4. Transfer the pecans to a food processor, add the salt and sunflower oil, and blend for 5 minutes until smooth.

Summed from 3 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Dinner · British

Pecan Crusted Chicken

Chicken breasts coated in crushed pecans and pan-seared.

20 min · serves 2

682kcal

43gprotein

50gfat

19gcarbs

Ingredients

• Raw pecans 100 g
• Chicken breast 300 g
• Whole egg 50 g
• Wheat flour 30 g
• Olive oil 15 g
• Table salt 3 g

Method

1. Crush the pecans into crumbs using a food processor.
2. Coat the chicken breasts in the flour, then the beaten egg, and finally the crushed pecans.
3. Heat the olive oil in a frying pan over medium heat.
4. Cook the chicken for 6 minutes on each side until the internal temperature reaches 74C.

6 USDA records went into this total. It describes the ingredients as weighed, not the dish after cooking losses.

Breakfast · American

Pecan Maple Granola

A baked breakfast cereal of rolled oats and pecans sweetened with maple syrup.

35 min · serves 6

261kcal

4.8gprotein

17gfat

25gcarbs

Ingredients

• Rolled oats 150 g
• Raw pecans 100 g
• Maple syrup 50 g
• Coconut oil 20 g
• Table salt 2 g

Method

1. Heat the oven to 150C.
2. Chop the pecans into pieces.
3. Mix the oats, pecans, maple syrup, melted coconut oil, and salt in a bowl.
4. Spread the mixture onto a baking sheet and bake for 25 minutes, stirring halfway through.

Figures are per serving and come from 5 USDA FoodData Central entries; cooking will shift them slightly.

Calorie Counter Team, food critic

Putting pecans on a plate

To see how pecans adds up in a meal, here it is beside two ordinary companions, all three from USDA figures.

Pecans or something else?

All figures are for 100 g. Check the form column before comparing a raw food with a cooked one.

What people ask about pecans

What is the calorie count for 1 oz (19 halves) of pecans?

1 oz (19 halves) of pecans is 196 calories. That comes from the USDA record “Nuts, pecans” (FDC 170182), which is 691 calories per 100 g.

How much protein does pecans have?

9.2 g per 100 g, so 1 oz (19 halves) of pecans supplies 2.6 g. Against the Daily Value that is 5 percent.

Is pecans higher in calories once it is prepared?

It does. The same 28 g is 196 calories as sold and 202 roasted, with the other preparations listed here falling in between.

Can you eat pecans when trying to lose weight?

That depends on the rest of the day, not on pecans. For planning: 1 oz (19 halves) of pecans is 196 calories and 2.6 g of protein, 5 percent protein by energy, which means it needs a protein-rich partner on the plate.

Why do my pecans taste bitter?

The paper-like woody material inside the shell often clings to the nut halves. This bitter substance, called pith, ruins the flavour. Carefully scrape away any brown, dusty debris from the grooves of the pecan meat before eating.

How should I store shelled pecans to keep them fresh?

Keep them in an airtight container in the freezer. Their high oil content causes them to spoil and turn rancid quickly at room temperature. Cold temperatures keep the oils stable without freezing the nut solid.

Sources

• Nuts, pecans — USDA FoodData Central, FDC ID 170182
• Nuts, pecans, dry roasted, without salt added — USDA FoodData Central, FDC ID 170183
• Daily Values for nutrition labelling, 21 CFR 101.9