Pecans are tree nuts native to North America, commonly used cooked in pies, pralines, roasted snack mixes and baked goods. Per 100 g, cooked pecans provide 710 kcal, 9.5 g of protein, 74.3 g of fat and 13.6 g of carbohydrates, with 9.4 g of dietary fibre and only 4.1 g of sugars — making them one of the more energy-dense and fat-forward nuts available. They contribute 424 mg of potassium, 293 mg of phosphorus and 132 mg of magnesium per 100 g, alongside 40.5 mg of choline and 16 mcg of folate. No glycemic index value is established for pecans. They fit vegan, vegetarian, gluten-free, dairy-free, keto, paleo and low-FODMAP dietary patterns.
How many calories in cooked pecans?
Cooked pecans contain 710 kcal per 100 g, making them one of the most calorie-dense nuts. A typical 28 g (1 oz) handful comes to roughly 200 kcal.
Are pecans keto-friendly?
Yes, pecans are well suited to a keto diet. Per 100 g they contain only 13.6 g of carbohydrates, of which 9.4 g is fibre, leaving a relatively low net carbohydrate content alongside 74.3 g of fat.
How much magnesium is in cooked pecans?
Cooked pecans provide 132 mg of magnesium per 100 g, which is a meaningful amount for a nut-based food. A standard 28 g serving contributes around 37 mg of magnesium.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 691 kcal |
| Protein | 9.2 g |
| Fat | 72.0 g |
| Carbs | 13.9 g |
| Sugars | 4.0 g |
| Fiber | 9.6 g |
| Starch | 0.46 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 6.2 g |
| Monounsaturated | 40.8 g |
| Polyunsaturated | 21.6 g |
| Omega-3 | 0.73 g |
| Omega-6 | 17.2 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 70.0 mg |
| Iron | 2.5 mg |
| Magnesium | 121 mg |
| Phosphorus | 277 mg |
| Potassium | 410 mg |
| Sodium | 0 mg |
| Zinc | 4.5 mg |
| Copper | 1.2 mg |
| Manganese | 4.5 mg |
| Selenium | 3.8 mcg |
| Iodine | 2.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 3.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 1.1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.4 mg |
| Vitamin K | 3.5 mcg |
| Thiamin (B1) | 0.66 mg |
| Riboflavin (B2) | 0.13 mg |
| Niacin (B3) | 1.2 mg |
| Pantothenic acid (B5) | 0.86 mg |
| Vitamin B6 | 0.21 mg |
| Folate (B9) | 22.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 40.5 mg |
Other cooking states of Pecans
Cooked pecans (710 kcal).
