Pecans are soft, sweet-leaning, and extremely easy to snack on. They’re also extremely energy-dense, so they do best in measured portions.
In a nutshell: The values provided are approximate and can vary depending on the brand, processing, and freshness.
1) Pecan
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 691 kcal | 35% |
| Carbohydrates | 13.9 g | 5% |
| Fiber | 9.6 g | 34% |
| Sugars | 4.0 g | – |
| Protein | 9.2 g | 18% |
| Fat | 72.0 g | 92% |
| Vitamin A | 56 IU | 1% |
| Vitamin C | 1.1 mg | 1% |
| Potassium | 410 mg | 9% |
| Calcium | 70 mg | 5% |
Pros
- Very satisfying flavor, good dessert replacement in small amounts.
- Fiber supports slower digestion and better fullness.
- Works well in breakfast bowls and homemade trail mixes.
Cons
- High fat and calories, overeating is common.
- Sugared pecans turn into candy quickly.
- Not suitable for people with nut allergy.
Right time to eat
- As a mid-morning snack.
- With breakfast for a more filling meal.
- As a small after-lunch dessert swap.
Health benefits
- Helps control sweet cravings when used as a measured snack.
- Fiber supports digestion routines.
- Supports steady energy due to slow digestion.
Best way to eat
- Plain or lightly roasted (unsweetened) is best.
- Chop and sprinkle instead of eating large handfuls.
- Pair with fruit or curd for a balanced snack.
*Percent Daily Values are based on a 2,000 calorie diet.
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