FoodScore
0/ 100
Very goodnut seed· 100 g

Pecans Raw

Pecans are a very good food with a FoodScore of 79/100, primarily due to their rich micronutrient profile and favorable fat composition.

  • Pecans are minimally processed, classified as NOVA 1, indicating a whole food.
  • A 100g serving provides 5.79g of fiber, contributing significantly to daily intake.
  • They are a good source of zinc, offering 36% of the Daily Value per 100g.
  • With 0mg of sodium and 0g of added sugar, pecans are a clean snack option.
  • Despite being high in total fat (73.28g), they have a healthy fat profile.
  • Scores +9 points above the nut seed category average (70/100 across 31 foods).
Fiber
5.79g
21% of Daily Value
Protein
9.96g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Fiber (5.8g)+7
Protein (10.0g)+5
Micronutrients (Iron, Magnesium, Phosphorus, Zinc)+8
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-5
−
What holds it back
Saturated fat (6.5g)-6

Why it scores 79

Pecans achieve a strong FoodScore of 79/100, placing them in the 'Very Good' category. This high score is largely driven by several positive nutritional attributes. As a minimally processed whole food (NOVA 1), pecans automatically receive a significant bonus of +10 points. They contribute 5.79g of fiber per 100g, earning a +7 bonus for this digestive health-supporting nutrient. The presence of key micronutrients such as iron, magnesium, phosphorus, and zinc adds another +8 points, with 100g providing 36% of the Daily Value for zinc and 25% for magnesium. Pecans also benefit from a +10 bonus for their healthy fat profile, despite their high total fat content, as they contain beneficial unsaturated fats. The 9.96g of protein per 100g contributes an additional +5 points. While generally very healthy, a minor penalty of -6 points is applied due to the 6.47g of saturated fat per 100g. If the saturated fat content were lower, the score could be even higher, but overall, pecans offer a nutrient-dense package that aligns well with dietary guidelines.

Health benefits

What the nutrients in pecans raw actually do for you, grounded in established dietary science.

Supports Heart Health

Pecans can contribute to cardiovascular health due to their beneficial fat profile and micronutrient content. While high in total fat, the majority consists of monounsaturated and polyunsaturated fats, which are known to support healthy cholesterol levels. Dietary guidelines emphasize replacing saturated fats with unsaturated fats for heart benefits. Pecans also provide 360mg of potassium and 103mg of magnesium per 100g, both minerals that play a role in blood pressure regulation. Including a handful of pecans as part of a balanced diet can be a simple way to incorporate these heart-healthy components.

Aids in Blood Sugar Management

The fiber content in pecans can be beneficial for blood sugar management. With 5.79g of fiber per 100g, pecans help slow down the absorption of sugars into the bloodstream, preventing rapid spikes. This is particularly important for individuals managing diabetes or those aiming for stable energy levels. Furthermore, pecans have no added sugar, which is a crucial factor in maintaining healthy glucose responses. Their low glycemic impact, combined with healthy fats and protein, makes them a suitable snack that can help promote satiety without negatively affecting blood sugar.

Promotes Gut Health

Pecans are a good source of dietary fiber, which is essential for a healthy digestive system and gut microbiome. The 5.79g of fiber per 100g contributes to regular bowel movements and can help prevent constipation. Fiber acts as a prebiotic, feeding beneficial gut bacteria, which in turn produce short-chain fatty acids that support gut lining integrity and overall digestive function. Including fiber-rich foods like pecans can diversify the gut microbiome, which research suggests is linked to various aspects of health beyond digestion. Ensure adequate water intake when increasing fiber consumption.

Contributes to Bone Health

Pecans provide several minerals that are important for bone health. A 100g serving contains 103mg of magnesium and 55mg of calcium, both critical components of bone structure. Magnesium plays a role in bone formation and helps regulate calcium and vitamin D levels, which are vital for bone density. While not a primary source of calcium, the combination of these minerals in pecans contributes to the overall mineral intake necessary for strong bones. Incorporating nuts like pecans into the diet can complement other calcium-rich foods to support skeletal integrity over time.

Supports Immune Function

Pecans are a notable source of zinc, a mineral crucial for immune system function. A 100g serving delivers 3.93mg of zinc, which is 36% of the Daily Value. Zinc is involved in numerous cellular processes, including immune cell development and function, and plays a role in wound healing. Adequate zinc intake is essential for maintaining a robust defense against pathogens. While pecans do not contain Vitamin C or D, their significant zinc content makes them a valuable addition to a diet aimed at supporting overall immune health.

How to eat it

Pecans are a versatile nut commonly enjoyed in the US diet, often found in both sweet and savory dishes. They are typically consumed raw, roasted, or as an ingredient in baked goods. Their rich, buttery flavor makes them a popular choice for snacking or adding texture and nutritional value to meals. A reasonable serving size is about a quarter cup, or roughly 30 grams, to enjoy their benefits without excessive calorie intake.

Store pecans in an airtight container in the refrigerator or freezer to prevent rancidity and extend their shelf life.
Add chopped pecans to oatmeal, yogurt, or salads for added crunch and healthy fats.
Use pecans as a nutrient-dense topping for roasted vegetables or a crust for fish and chicken.
Create homemade pecan butter as a spread for toast or a dip for fruit, avoiding added sugars and oils.
Things to keep in mind

Pecans are a tree nut, and tree nut allergies are among the most common food allergies, often severe. Individuals with a known tree nut allergy should strictly avoid pecans. For those without allergies, pecans are generally well-tolerated. Due to their high fiber content, consuming very large quantities rapidly might lead to mild digestive discomfort like bloating or gas in some sensitive individuals, though this is uncommon with typical serving sizes. There are no widely documented significant interactions with medications or specific populations needing to avoid pecans at normal consumption levels.

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Reader questions
Are raw pecans healthy?
Yes, raw pecans are considered very healthy. They received a FoodScore of 79/100, indicating a very good nutritional profile. They are rich in healthy fats, fiber (5.79g per 100g), and essential minerals like zinc (36% DV) and magnesium (25% DV). As a NOVA 1 food, they are also minimally processed.
Are pecans good for heart health?
Pecans can be beneficial for heart health. They contain a high proportion of monounsaturated and polyunsaturated fats, which are known to support healthy cholesterol levels. They also provide potassium and magnesium, minerals that contribute to blood pressure regulation. Including pecans in a balanced diet can be a positive step for cardiovascular well-being.
Are pecans considered an ultra-processed food?
No, raw pecans are not an ultra-processed food. They are classified as NOVA 1, meaning they are unprocessed or minimally processed. This indicates they are whole foods that have undergone little to no alteration from their natural state, retaining their inherent nutritional value.
How should I store pecans to keep them fresh?
To maintain freshness and prevent rancidity, pecans should be stored properly. It's best to keep them in an airtight container in a cool, dark place. For longer shelf life, especially if buying in bulk, store them in the refrigerator or freezer. This helps preserve their healthy fats and flavor.
What are some good alternatives to pecans?
If you're looking for alternatives to pecans, other nuts like walnuts, almonds, or cashews offer similar nutritional benefits, though their flavor profiles differ. Walnuts are particularly noted for their omega-3 content. Seeds such as pumpkin seeds or sunflower seeds can also provide healthy fats, fiber, and micronutrients, serving as good nut-free alternatives for those with allergies.
Do pecans help with weight management?
Pecans can play a role in weight management due to their fiber and protein content, which contribute to satiety. The 5.79g of fiber and 9.96g of protein per 100g can help you feel full longer, potentially reducing overall calorie intake. However, pecans are calorie-dense due to their fat content, so portion control is key when incorporating them into a weight management plan.
Are pecans a good source of protein?
Pecans provide a moderate amount of plant-based protein, with 9.96g per 100g. While not as high as some other nuts or legumes, this still contributes to your daily protein needs. The protein in pecans, combined with their fiber and healthy fats, makes them a satisfying and nutritious snack that can support muscle maintenance and overall bodily functions.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2346395)Updated 2026-04-20