Group · Nuts & seeds
Roasted pecans
The roasted pecan is a nut native to North America, a cousin of the common walnut. Its elongated shape, golden-brown colour and buttery, slightly caramelised flavour come through even more after roasting. Roasting accentuates its aromas and crunchy texture, making it a popular ingredient in sweet cooking (pies, baking) as well as savoury (salads, slow-cooked dishes). This entry covers pecans dry roasted without added salt. These values come from the US USDA FoodData Central database, as this food is not listed in the Ciqual table. Nutritionally, it is a very energy-dense food: rich in healthy fats, fibre and some plant protein. Like all nuts, it has its place in a balanced diet as long as you keep an eye on the quantity, because its calorie density is high.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 710 kcal |
| Kilojoules | 2969 kJ |
| Protein | 9,5 g |
| Carbohydrate | 4,2 g |
| Fat | 74,3 g |
| Fibre | 9,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese3,93 mg197 %
- Omega-6 LA19,58 g196 %
- Copper1,17 mg117 %
- Zinc5,07 mg51 %
- Omega-3 ALA0,99 g50 %
- Phosphorus293 mg42 %
- Vitamin B10,45 mg41 %
- Magnesium132 mg35 %
See the other 12 nutrients
- Potassium424 mg21 %
- Iron2,8 mg20 %
- Vitamin B60,19 mg13 %
- Vitamin B50,7 mg12 %
- Vitamin E1,3 mg11 %
- Calcium72 mg9 %
- Vitamin B916 µg8 %
- Vitamin B20,11 mg8 %
- Vitamin B31,17 mg7 %
- Selenium4 µg7 %
- Vitamin A7 µg1 %
- Vitamin C0,7 mg1 %
USDA FoodData Central (FDC 170183)
Tips
With around 710 kcal per 100 g, the roasted pecan is one of the highest-calorie foods in the nut family. No need to panic, though: a reasonable portion is a small handful, or 20 to 30 g, which provides a worthwhile dose of healthy fats, fibre (9.4 g/100 g) and minerals. A handful is enough to add crunch and fullness without sending the calorie count soaring.
Key nutrition facts: its 74.27 g of fat are mostly monounsaturated fatty acids, its carbohydrates are low (4.15 g). It provides magnesium, zinc, manganese and vitamin E, which has antioxidant properties.
- How to eat: plain as a snack, crushed over a porridge, a yoghurt or a salad, or worked into homemade baking.
- Storage: in an airtight jar, away from light and heat, to stop the fats going rancid.
- Pairings: it goes well in a fruit salad, but above all with other nuts such as almonds or hazelnuts.
Tips for active people: the roasted pecan is a dense source of energy that is easy to carry. A small portion in a snack, together with a piece of fruit, provides quality calories before a long endurance session. After exercise, it supports recovery by providing fat and a little protein, although it is not enough on its own for protein: pair it with a richer source such as a dairy product or a protein snack. For those watching their body composition, its calorie density is an ally when bulking up, but it needs restraint when cutting.
Weight control: its slimming advantage lies in its filling power and fibre (9.4 g/100 g), which help space out cravings. Choose unsalted, unsweetened versions, as some shop-bought roasted pecans are coated in syrup or salt. Weigh your portions to keep your consumption reasonable.
You can compare its figures with the rest of the Nuts & Seeds family or consult the food calorie table to portion your everyday snacks properly.