Pecan NutNut
691
kcal / 100g
196
kcal / 1 oz (19 halves)
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Allergens
This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 691kcal | — |
| Protein | 9.17g | 18% |
| Total lipid (fat) | 71.97g | 92% |
| Fatty acids, total saturated | 6.18g | 31% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 13.86g | 5% |
| Fiber, total dietary | 9.6g | 34% |
| Total Sugars | 3.97g | — |
| Sodium, Na | 0mg | 0% |
Vitamins & Minerals
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Thiamine contributes to normal energy-yielding metabolism EU register →
Thiamine contributes to normal functioning of the nervous system EU register →
Thiamine contributes to normal psychological function EU register →
Thiamine contributes to the normal function of the heart EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Diet Compatibility
- VeganYes
Yes — Pecan Nut is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Pecan Nut is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Pecan Nut is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Pecan Nut is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Pecan Nut is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeNo
No — Pecan Nut is not nut-free. Deciding ingredient: nuts.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Pecan Nut is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Pecan Nut is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Pecan Nut is keto-friendly (4.26 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Pecan Nut is low-carb (4.26 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Pecan Nut is low in sugar (3.97 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Pecan Nut is not high in protein (9.17 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Pecan Nut is not low-fat (71.97 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Pecan Nut is not low-calorie (691 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Raw pecans have about 4.3g net carbohydrate per 100g (total carbohydrate minus fiber), per USDA FoodData Central. That's on the lower end for tree nuts, and fits comfortably within most keto carb budgets. [5]
A roughly 20g serving (about 10 halves) is considered low-FODMAP; portions above about 100g (40 halves) shift into moderate fructan territory.
These gram thresholds trace back to Monash University's testing, but this page could only access them via a secondary FODMAP-guide site rather than Monash's own database. Read the exact numbers as approximate, not as precise cutoffs. [6]Pecans are naturally gluten-free — they're a tree-grown seed with no gluten protein in their makeup. [7]
Pecans are one of the nine tree nuts responsible for most tree nut allergy cases, according to the American Academy of Allergy, Asthma & Immunology. Pecan and walnut are closely related, with meaningful cross-reactivity between the two. [8]
Health Benefits
In a randomized controlled trial, adults at cardiovascular risk who ate 68g of pecans daily for 8 weeks saw fasting total cholesterol drop by about 4.7-4.9%. LDL ("bad") cholesterol fell even further, by 6.4-9.5%, across the two study arms tested. [1]
Each 1% drop in LDL cholesterol is linked to an estimated 1.2-2.0% reduction in coronary artery disease risk, per the American Society for Nutrition. [2]
A 2025 review in the journal Nutrients found effects of pecan consumption on vascular function, blood sugar, and inflammation were inconsistent across the studies it covered. Body weight was reported as neutral in trials that added pecans to participants' diets.
In one small 16-person crossover trial, gamma-tocopherol and blood antioxidant capacity rose while oxidized LDL fell in the hours after a pecan-containing meal — a preliminary finding, not yet an established effect. [3]
Storage & Buying Tips
Shelled pecans can turn rancid within about 3 months at room temperature, thanks to their high oil content. Freezer storage can keep them for many years instead. [4]
Frequently Asked Questions
Are pecans safe to eat raw?
Yes — raw pecans are the standard form used in USDA's nutrient data, and people eat them uncooked all the time without an issue.
Tree nuts carry some background risk of aflatoxin, a mold toxin. A USDA survey of 229 commercial pecan samples from Alabama, Florida, and Georgia found only one over the FDA's 20 ppb aflatoxin threshold, and that one was weevil-damaged and harvested late.
As with any raw nut: skip it if it looks moldy, smells off, or tastes rancid. [5]
Can pregnant women eat pecans?
Generally, yes. UK NHS guidance says nuts, including pecans, are fine during pregnancy unless someone is allergic or told otherwise by a doctor.
One caveat worth knowing: pregnant women are often told to keep vitamin E under about 30mg a day, but even a large 100g+ serving of pecans supplies only around 1.4mg of the alpha-tocopherol form. Ordinary portions aren't a realistic way to hit that ceiling. [5]
How many pecans should you eat a day?
There's no official daily limit, but Texas A&M AgriLife Extension points to about 1 ounce — roughly 20 halves, around 200 calories — as a reasonable everyday serving. That gives you the nutritional upside without piling on excess calories. [9]
Do roasted pecans lose their antioxidants?
It depends on the roasting method — the pecan-specific evidence doesn't point one direction. A microwave-roasting study found some phenolic compounds dropped after roasting, while one of them (gallic acid) actually went up.
A University of Georgia dissertation on pecan bioactive compounds concludes the real effect depends on the exact time, temperature, and nut type used. So a flat claim that "roasting destroys pecan antioxidants" isn't well supported. [10]
Why do pecans sometimes taste bitter?
Two different things cause this. Natural tannins in the kernel's skin, plus bits of corky membrane inside the shell, give pecans a mild, normal bitterness — rinsing kernels before roasting can tone this down.
A sharper, paint-like bitter taste paired with an off smell is different: that's oxidative rancidity from the nut's high oil content, meaning it's spoiled and belongs in the trash, not your mouth. [11]
Found in these products
None of the products in our database currently contain Pecan Nut.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Nuts, pecans” (SR Legacy, fdcId 170182), updated 2026-08-27.
Research reviewed 2026-08-27.
- Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial (2021-09-30)
- Cardiovascular health: An important reason to eat pecans – American Society for Nutrition
- Sandhu et al., Nutrients (2025-11-24)
- extension.okstate.edu — Managing Pecans in the Home Landscape - Oklahoma State University | Oklahoma State University (2017-03-01)
- Food Details | USDA FoodData Central
- Becky Excell | Gluten Free Food Blog | Coeliac friendly + Dairy Free Recipes — Are pecans low FODMAP or high FODMAP? | IBS Diet Information (2017-11-07)
- Anna and Sarah — Are Pecans Gluten-Free? A Complete Guide to Safety, Benefits, and Tips
- Everything You Need to Know About Tree Nut Allergy
- Texas A&M AgriLife offers consumer tips on pecans - AgriLife Today (2020-11-09)
- Juhaimi et al., Journal of Food Science and Technology (2017-10-25)
- Oxidative stability parameters and sensory properties of in-shell "Stuart" pecans [Carya illinoinensis (Wangenh.) K.Koch] stored at different temperatures under non-accelerated conditions (2021-08-31)