Pecan Nutrition Information

  • Pecans are the top nut and are among the top foods to contain the highest antioxidant capacity.
  • This means pecans may help decrease the risk of cancer, neurological diseases and coronary heart disease.
  • Pecans contain over 19 vitamins and minerals, including vitamin A, vitamin E. folic acid, calcium, zinc, magnesium and potassium.
  • One ounce of pecans provides 10 percent of the recommended Daily Value for fiber, and provide a natural source of high quality protein.
  • Pecans are cholesterol free, gluten free and naturally sodium free.
  • Research from Loma Linda University shows adding a handful of pecans to your diet each day may help prevent coronary heart disease by inhibiting unwanted oxidation of blood lipids.
Nutrients for 1 oz. Serving
(approx. 20 halves)
Calories 196 kcal
Protein 2.6 g
Total lipid (fatty acids) 20.4 g
Carbohydrates 3.9 g
Fiber, total dietary 2.7 g
Sugars, total 1.1 g

Pecan's Nutrition Story

More about Pecan Nutrition...

Pecan Nutrient Summary

Download the pecan nutrient info

Pecan Oil Uses & Benefits

Download pecan oil uses flyer

Pecans - Rich in Antioxidents

Download the USDA pecan chart

The Original Supernut

Download the Supernut Flyer

Pecan Oil Nutritional Compounds

Pecans - High in Oil

Oil is 65% to 70% of the pecan kernel's weight.

Fatty Acids

55% to 70% is oleic acid, a heart healthy acid that is stable to oxidation.

Learn more about Oleic Acid

Gamma Tocopheral

80 to 170 ug per gm pecan, an antioxident (vitamin E).

Learn more about Tocopheral

Beta Sitosterol

800 to 1,000 ug per gm pecan - competes with cholesterol absorption and may enhance insulin production.

Learn more about Beta Sitosterol


70 to >200 ug per gm pecan - helps repair skin from UV damage.

Learn more about Squalene

Source of nutritional compounds info:

Dr. Maness, OK A&M, pg2 of study findings "Pecan Oil Nutritional Components", presented to the Oklahoma Pecan Growers Conference, Admore, OK, 06/10/2022.