Pecan Nuts
The elegant American nut with a smooth shell, a wavy almond-like shape and a naturally sweet, buttery taste; similar to the walnut but richer in fat and less bitter. Its net carbohydrate is almost zero, so a glycemic index does not apply, and it is one of the nuts richest in unsaturated fats and antioxidants.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A small handful (about 25 to 30 grams, roughly 15 to 18 halves) as a daily snack gives rock-solid fullness, completely stable blood sugar and sharp mental energy.
Best preparation methods
Eat them raw or lightly dry-roasted in the oven, and avoid caramel- or sugar-coated pecans to protect their natural metabolic benefits.
Important Nutritional Note
Pecans are very rich in zinc, vitamin E and oleic acid, which benefits the heart and blood vessels; an ideal, favourite nut for keto and low-carb diets and stable glucose.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 691 kcal | 207.3 kcal |
| Protein | 9.2 g | 2.8 g |
| Carbohydrate | 13.9 g | 4.2 g |
| Available carbohydrate | 4.3 g | 1.3 g |
| Fat | 72 g | 21.6 g |
| Dietary fibre | 9.6 g | 2.9 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 691 kcal per 100 g, ranking 14 of 15 in Nuts & seeds (lowest first).
Related foods from the same family:
Frequently asked questions
Is Pecan Nuts good for weight loss?
Pecan Nuts provides 691 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 207 kcal.
How does Pecan Nuts affect blood sugar?
Pecan Nuts contains only 4.3 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Pecan Nuts?
A typical 30 g portion of Pecan Nuts provides about 207 kcal, 2.8 g protein, 4.2 g carbohydrate, 21.6 g fat and 2.9 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.