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Pecans are among the most calorie-dense nuts, at about 196 calories per ounce, and one of the lowest in carbohydrate, with under 4 grams per ounce according to USDA data. That ounce, about 19 halves, also supplies more than half the Daily Value for manganese, over a third for copper, and useful thiamin, zinc and fiber, with most of its fat unsaturated. Several controlled trials link pecan diets to lower LDL cholesterol. Below are the USDA pecan nutrition facts, what the studies measured, how pecans compare with other nuts, and who should be careful.
Peptide Labs does not sell pecans or pecan products. This article is general nutrition information, not medical advice.
Key Takeaways
- One ounce of raw pecans has about 196 calories, 2.6 grams of protein and 2.7 grams of fiber in USDA data.
- The same ounce covers about 55% of the Daily Value for manganese, 38% for copper and 16% for thiamin.
- A 2026 meta-analysis of 10 trials found lower total and LDL cholesterol and triglycerides with pecans.
- Those trials showed no clear change in body weight, blood sugar or blood pressure.
- Pecan is an FDA major tree nut allergen, and pecan pie is mostly sugar and crust, not pecans.
Pecan nutrition per ounce
The table uses the USDA FoodData Central SR Legacy entry for raw pecans (FDC 170182), converted to a 1-ounce serving of 28 grams, about 19 halves. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw pecans) | Per 1 oz (28 g) | % Daily Value |
|---|---|---|
| Calories | 196 | Not applicable |
| Protein | 2.6 g | 5% |
| Total fat | 20.4 g | 26% |
| Saturated fat | 1.8 g | 9% |
| Monounsaturated fat | 11.6 g | Not set |
| Polyunsaturated fat | 6.1 g | Not set |
| Carbohydrate | 3.9 g | 1% |
| Fiber | 2.7 g | 10% |
| Manganese | 1.28 milligrams | 55% |
| Copper | 0.34 milligrams | 38% |
| Thiamin (vitamin B1) | 0.19 milligrams | 16% |
| Zinc | 1.3 milligrams | 12% |
| Magnesium | 34 milligrams | 8% |
| Phosphorus | 79 milligrams | 6% |
| Vitamin E | 0.4 milligrams | 3% |
A few patterns are worth knowing. Pecans are fat-rich and protein-light: about 2.6 grams of protein per ounce, less than half of what almonds supply, so they are not a protein food. Their carbohydrate is low, and since fiber makes up most of it, pecans fit easily into low-carb eating. Zinc is a modest plus; our list of zinc sources shows where pecans rank. Pecans carry a little plant omega-3 (about 0.28 grams of ALA per ounce in USDA data), far less than walnuts; see our omega-3 guide. And unlike almonds or hazelnuts, pecans are low in the vitamin E form counted on labels.
Pecans benefits: what the research shows
Pecan trials mostly test whether swapping pecans in for other foods changes blood lipids, usually in adults with raised cardiovascular risk factors. Here is what recent work found.
- 2026 meta-analysis (Zhang and Sohouli, Diabetology and Metabolic Syndrome): 10 randomized trials. Pecan diets lowered total cholesterol, LDL cholesterol and triglycerides by modest amounts compared with control diets, roughly 8, 7 and 14 points on the standard US lab scale. There was little evidence of an effect on HDL cholesterol, fasting glucose, insulin, body weight, waist size or blood pressure. The authors called for larger, longer trials.
- 2025 trial (Hart and colleagues, Journal of Nutrition): 138 adults at increased cardiometabolic risk ate pecans in place of their usual snacks or kept their usual diet for 12 weeks. The pecan group had larger drops in apolipoprotein B and LDL particle counts. Europe PMC lists an NIH grant for the work.
- 2026 trial (Guadagni and colleagues, Journal of Nutrition): 102 adults with excess weight or abnormal blood lipids were assigned to one of three pecan intake levels or a nut-free diet. The middle and higher levels lowered total and LDL cholesterol and apolipoprotein B; the lowest level did not differ from the nut-free group, and fasting triglycerides did not differ.
Two design details shape how far these results travel. First, most participants were adults who already had raised risk factors, such as extra weight or abnormal blood lipids, so the findings may not apply the same way to everyone. Second, the trials usually asked people to eat pecans instead of other snacks rather than on top of their usual diet. Adding a large handful of nuts to an unchanged diet is a different experiment, and it is not the one these studies ran.
Put plainly, the evidence points to a modest, consistent improvement in cholesterol markers when pecans replace other snacks. These are risk-marker changes in short studies, not proof of fewer heart attacks, and they do not replace cholesterol medicine or a talk with your clinician.
What FDA allows on a label
FDA’s 2003 qualified health claim for nuts and heart disease covers pecans. The required wording begins “Scientific evidence suggests but does not prove” and ties the claim to a diet low in saturated fat and cholesterol. FDA excluded Brazil nuts, macadamias, cashews and some pine nuts from that claim because of their saturated fat content; pecans, hazelnuts, almonds and walnuts were not excluded. A qualified claim means the evidence is limited, not settled.
Pecan calories: raw, roasted, salted and in pie
Pecan calories run high because pecans are about 72% fat by weight in USDA data. The form matters less than what is added: dry roasting nudges the count up slightly, salt adds sodium, and candied or praline pecans add sugar.
| Form (USDA entry) | Serving | Calories | Notes |
|---|---|---|---|
| Raw pecans (170182) | 1 oz (28 g), 19 halves | 196 | Reference values above |
| Dry roasted, unsalted (170183) | 1 oz (28 g) | 201 | Similar minerals |
| Dry roasted, salted (169424) | 1 oz (28 g) | 201 | About 5% of the Daily Value for sodium |
| Pecan pie, commercial (175021) | 1 slice (133 g) | 541 | About 33.5 g sugars |
| Pecan pie, from recipe (172786) | 1/8 of a 9-inch pie (122 g) | 503 | Recipe varies |
Pecan pie is the version most Americans eat, and it is a dessert first: a commercial slice in USDA data has about 541 calories and 33.5 grams of sugars, mostly from the filling and crust. Plain pecans keep the nutrient profile in the first table without that sugar load.
Are pecans good for you? Who should be careful
For most people, yes: pecans are a nutrient-dense whole food that fits many eating patterns, including for people eating less on GLP-1 medicines who want more nutrition in small portions (see our GLP-1 diet guide). A few cautions apply:
- Tree nut allergy: the FDA lists pecan among the tree nuts it considers major food allergens. Pecans belong to the same plant family as walnuts. Anyone with a nut allergy should follow their allergist’s advice and read labels on baked goods, granola and ice cream.
- Portion awareness: at nearly 200 calories per ounce, pecans are easy to overeat from the bag; a measured handful keeps the count predictable.
- Added salt and sugar: salted, candied and praline pecans carry sodium or sugar the plain nut does not.
How do pecans stack up? Compared per ounce with almonds and walnuts, pecans have the most calories and the least protein, but among the most manganese. Our sibling guide to hazelnuts covers a nut that leads on manganese and copper.
Frequently Asked Questions
What are the main pecans benefits?
USDA data show pecans are rich in manganese, copper, thiamin and unsaturated fat and very low in carbohydrate. Controlled trials link pecan diets to lower LDL cholesterol.
How many calories are in an ounce of pecans?
About 196 raw or 201 dry roasted in USDA data, for roughly 19 halves.
Are pecans good for you?
For most people, yes, as part of a balanced diet. They are calorie-dense and a major tree nut allergen, so portions and allergies matter.
Do pecans help with weight loss?
A 2026 meta-analysis found no clear change in body weight with pecan diets. They are high in calories, so portions matter.
Are pecans low carb?
Yes. USDA lists under 4 grams of carbohydrate per ounce, most of it fiber.
How many calories are in a slice of pecan pie?
About 541 for a commercial slice in USDA data, with about 33.5 grams of sugars.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Hazelnuts: USDA Nutrition per Ounce, Calories, Research and Allergy Notes, Walnuts Benefits: Nutrition Facts, ALA and What the Studies Show, Cashews: USDA Nutrition per Ounce, Calories, Raw vs Roasted and Allergy Facts.