Nuts, pecans
FDC 170182cup, chopped (109 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 42 · -23 vs Nuts & seeds medianPecans score 42 of 100 on the Nutrient Density Score, a Fair rating that puts them 48th of 60 entries in the Nuts & Seeds category, well under the group's median of 65. Per 100 g they still deliver an excellent 34% DV of dietary fiber and 29% DV of magnesium, alongside a good 18% DV of protein.
A cup of chopped pecans (109 g) is a natural fit scattered over oatmeal, baked into pie, or eaten by the handful, but pecans run calorie-dense at 691 per 100 g and carry 6.2 g of saturated fat per 100 g. Walnuts, which score higher in this same category, are a reasonable swap when a similar crunch with a better per-calorie return is the priority.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 691 kcal | 35% |
| Total fat | 72 g | 92% |
| Saturated fat | 6.2 g | 31% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 9.6 g | 34% |
| Sugars | 4 g | |
| Protein | 9.2 g | 18% |
| Potassium | 410 mg | 9% |
| Calcium | 70 mg | 5% |
| Iron | 2.5 mg | 14% |
| Magnesium | 121 mg | 29% |
| Vitamin C | 1.1 mg | 1% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | 1.4 mg | 9% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 753 kcal | 38% |
| Total fat | 78 g | 101% |
| Saturated fat | 6.7 g | 34% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 15 g | 6% |
| Dietary fiber | 10 g | 37% |
| Sugars | 4.3 g | |
| Protein | 10 g | 20% |
| Potassium | 447 mg | 10% |
| Calcium | 76 mg | 6% |
| Iron | 2.8 mg | 15% |
| Magnesium | 132 mg | 31% |
| Vitamin C | 1.2 mg | 1% |
| Vitamin A | 3.3 µg | 0% |
| Vitamin E | 1.5 mg | 10% |
Source: USDA FoodData Central · Public domain
FDC 170182Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, hickorynuts, driedDensity 43 vs 42Nuts, walnuts, englishDensity 45 vs 42Nuts, brazilnuts, dried, unblanchedDensity 51 vs 42