Protein in Pecans: How Much per 100g and per Portion
Pecan nuts (kernel only) provide 9.2g of protein per 100g. For someone tracking macros, it is useful to know they are very energy-dense, supplying only 1.3g of protein for every 100 kcal. A 100g amount of pecans contributes about 18% of the UK’s daily Reference Intake for protein.
CoFID 14-837 · Pecan nuts, kernel only
What the numbers say
- Low protein density. Pecans have a low protein-to-energy ratio, with protein accounting for only 5% of their total calories. They provide 1.3g of protein per 100 kcal.
- Front-of-pack nutrition. Based on the official UK traffic light system, pecans are classified as high in fat and high in saturated fat. They are low in sugars and low in salt.
- Fibre content. The amount of dietary fibre in pecans was not determined in the official UK food composition data used for this page.
Pecans macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 689 kcal 2,843 kJ |
34% | – |
| Protein | 9.2g | 18% | – |
| Fat | 70.1g | 100% | high |
| of which saturates | 5.7g | 29% | high |
| Carbohydrate | 5.8g | 2% | – |
| of which sugars | 4.3g | 5% | low |
| Fibre | n/a | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in pecans by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 1.4g | 103 | 0.9g | 10.5g |
| 30g | 2.8g | 207 | 1.7g | 21g |
| 50g | 4.6g | 344 | 2.9g | 35g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of pecans for 20g or 30g of protein
- To get a significant 20g of protein from pecans alone, you would need to consume 217g, which would also provide nearly 1500 kcal and 152g of fat.
- A smaller 30g amount of pecan kernels contains 2.8g of protein and 207 kcal.
- This data is for the raw kernel only; roasting or adding other ingredients will change the nutritional values per 100g.
How it compares with other nuts and seeds
Compared to other nuts and seeds on this site, pecans have the lowest protein content. The data shows they rank 14th out of 14 in their group for protein per 100g and also for protein per 100 kcal. For example, walnuts provide 14.7g of protein per 100g, while hazelnuts and brazil nuts both provide over 14g. This lower protein density means that for the same calorie amount, other nuts will typically provide more protein. The data is for the pecan kernel only.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pecans | 9.2g | 689 | 1.3g |
| Pine Nuts | 14g | 688 | 2g |
| Brazil Nuts | 14.3g | 683 | 2.1g |
| Hazelnuts | 14.1g | 650 | 2.2g |
| Walnuts | 14.7g | 688 | 2.1g |
Quick answers
Are pecans a good source of protein?
Pecans contain 9.2g of protein per 100g, but they rank lower for protein content than all other nuts on this site, such as walnuts (14.7g) and pine nuts (14.0g).
How much protein is in a 30g portion of pecans?
A 30g amount of pecan kernels provides 2.8g of protein. This portion size also contains 207 kcal and 21g of fat.
Are pecans high in fat?
Yes, per 100g pecans contain 70.1g of fat and 5.7g of saturated fat. According to UK front-of-pack labelling guidance, this makes them ‘high’ in fat and ‘high’ in saturates.
When to speak to a GP or dietitian
- This food contains tree nuts, one of the 14 allergens that UK food law requires to be declared. If you have a tree nut allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.