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Nuts & Seeds

Pecans

Rich in CopperRich in Thiamin (B1)Rich in ZincRich in Fiber

Overview

Why eat pecans?

Pecans are one of the richest nuts in unsaturated fat, and they bring real minerals with it: copper, zinc, magnesium and fiber in a small handful. They are calorie-dense, so a standard ounce works better as a topping or snack portion than something eaten by the bowlful.

Good to know: Pecans are very energy-dense at 691 kcal per 100 g, so measuring out the 1 oz serving (about 196 kcal) keeps the portion sensible.

  1. Outstanding copper source

    A 100 g portion supplies 1.2 mg of copper, 133% of the Daily Value, a mineral needed for iron handling, energy production and connective tissue.

  2. Fiber for fullness

    With 9.6 g of fiber per 100 g (34% DV), pecans add bulk that slows digestion and supports regularity and a steadier appetite.

  3. Zinc and magnesium

    One ounce delivers 1.28 mg zinc (12% DV) and 34 mg magnesium (8% DV), minerals that support immune function, muscle contraction and nerve signaling.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in pecans?

Calories

691kcal

Protein

9.2g

Carbs

14g

Fat

72g

Fiber

9.6g

Sugars

4g

Minerals

  • Calcium70 mg5%
  • Iron2.5 mg14%
  • Magnesium121 mg29%
  • Phosphorus277 mg22%
  • Potassium410 mg9%
  • Zinc4.5 mg41%
  • Copper1.2 mg133%
  • Selenium3.8 µg7%

Vitamins

  • Vitamin A3 µg0%
  • Vitamin C1.1 mg1%
  • Vitamin E1.4 mg9%
  • Vitamin K3.5 µg3%
  • Thiamin (B1)0.66 mg55%
  • Riboflavin (B2)0.13 mg10%
  • Niacin (B3)1.2 mg7%
  • Vitamin B60.21 mg12%
  • Folate22 µg6%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Nuts, pecans” (SR Legacy, FDC ID 170182).View the USDA record ↗ (opens in a new tab).