Nuts, pecans
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.1 MG | 1% | |
| Thiamin | 0.7 MG | 55% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 1.2 MG | 7% | |
| Pantothenic acid | 0.9 MG | 17% | |
| Vitamin B-6 | 0.2 MG | 12% | |
| Folate, total | 22 UG | 6% | |
| Choline, total | 40.5 MG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 3 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 1.4 MG | 9% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 3.5 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 70 MG | 5% | |
| Iron, Fe | 2.5 MG | 14% | |
| Magnesium, Mg | 121 MG | 29% | |
| Phosphorus, P | 277 MG | 22% | |
| Potassium, K | 410 MG | 9% | |
| Sodium, Na | 0 MG | 0% | |
| Zinc, Zn | 4.5 MG | 41% | |
| Copper, Cu | 1.2 MG | 133% | |
| Manganese, Mn | 4.5 MG | 196% | |
| Selenium, Se | 3.8 UG | 7% |
Nutrition Highlights
- High in dietary fiber (9.6g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (29% DV).
- Good source of Phosphorus, P (22% DV).
- Good source of Zinc, Zn (41% DV).
- Rich source of Copper, Cu (133% of Daily Value per 100g).
- Rich source of Manganese, Mn (196% of Daily Value per 100g).
About Nuts, pecans
These nuts are prized for their rich, buttery flavor and delicate crunch, making them a favorite in both sweet and savory dishes. Native to North America, they grow on large deciduous trees and are harvested in the fall when their hard, brown shells split open to reveal the golden-brown kernel inside. Their high fat content, mostly in the form of heart-healthy monounsaturated fats, gives them a creamy texture and makes them calorie-dense, so portion control is important for those watching their intake.
Nutritionally, they are an excellent source of healthy fats, plant-based protein, and dietary fiber, which can support digestive health and promote satiety. They also provide essential minerals like manganese, copper, and zinc, along with vitamin E, an antioxidant that helps protect cells from oxidative stress. Their low carbohydrate content makes them a good option for low-carb and ketogenic diets, though their calorie density means they're best enjoyed in moderation.
In the kitchen, they're incredibly versatile—often used in pies, cookies, and candies, but also chopped into salads, blended into nut butters, or toasted for a deeper flavor. They pair beautifully with both sweet ingredients like maple syrup and cinnamon, and savory elements like cheese or roasted vegetables. Whether eaten as a snack or incorporated into recipes, they add a satisfying richness and nutritional boost to meals.
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