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.
See how this score is calculated, build a plate around nuts, pecans, or compare it with another food.
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 42Original analysis by NutriVerdict
In the kitchen and how to use it
Pecans show up in pecan pie, pralines, candied and glazed with brown sugar or maple syrup, tossed into salads and grain bowls, folded into granola and baked goods, or simply eaten as halves out of hand. Their buttery, slightly sweet flavor and soft crunch make them a common finishing touch sprinkled over oatmeal, roasted vegetables, or ice cream, and they take well to toasting in a dry skillet or a low oven for a few minutes, which deepens their flavor considerably before folding them into a recipe or serving them plain.
Because pecans are high in fat (72 grams per 100 grams), they can turn rancid faster than drier pantry staples, so keeping shelled pecans in an airtight container in the refrigerator or freezer extends their shelf life considerably; taste a piece before baking with older nuts, since rancid fat gives a distinct bitter edge. A cup, chopped, weighs about 109 grams, and at 691 calories per 100 grams this is a food best used in small amounts, whether as a garnish or a small handful, rather than eaten freely by the handful. Fiber runs rich at 34% DV (9.6 grams per 100 grams), alongside magnesium at 29% DV, protein at 18% DV, and iron at 14% DV, which makes a small scattering over a dish a meaningful addition without needing a large portion to matter.
Frequently asked questions about nuts, pecans
How many calories are in pecans?
Pecans have 691 calories per 100 grams, so they are typically eaten in small portions.
Are pecans a good source of fiber?
Yes, they are rich in fiber at 34% DV, with 9.6 grams of fiber per 100 grams.
How should pecans be stored?
Keep shelled pecans in an airtight container in the refrigerator or freezer, since their high fat content can turn rancid at room temperature.