Calorie and Nutritional Breakdown for 2 Ounces of Pecans
The specific calorie count for pecans can vary slightly depending on whether they are raw, dry roasted, or oil roasted. For a standard 2-ounce serving of raw, unsalted pecans, the calorie count is approximately 392 kcal. This makes pecans one of the more calorie-dense nuts, but it's important to remember that these calories are accompanied by a wealth of beneficial nutrients. The high-fat content is what gives pecans their signature rich, buttery texture and flavor.
Macro Breakdown (per 2 oz raw pecans)
- Calories: 392
- Fat: 41g (primarily monounsaturated and polyunsaturated fats)
- Carbohydrates: 8g
- Dietary Fiber: 5g
- Sugar: 2g
- Protein: 5g
The high fiber content in pecans means they are low in net carbs, making them suitable for low-carb and ketogenic diets. The fat, fiber, and protein combination also contributes to a feeling of fullness, which can help with appetite control and weight management.
Comparison: Pecans vs. Other Popular Nuts
It can be helpful to see how the calorie and macronutrient profile of pecans stacks up against other common nuts. Here is a comparison based on a 2-ounce serving size, using data primarily from and extrapolated from,, and.
| Nutrient | Pecans (2 oz) | Almonds (2 oz) | Walnuts (2 oz) |
|---|---|---|---|
| Calories | ~392 kcal | ~328 kcal | ~370 kcal |
| Fat | ~41g | ~28g | ~37g |
| Carbohydrates | ~8g | ~12g | ~8g |
| Protein | ~5g | ~12g | ~9g |
As the table shows, pecans have a higher calorie and fat content per ounce compared to almonds. While their total carbohydrates are similar to walnuts, their protein content is lower. However, the type of fat is where pecans shine, with a high concentration of monounsaturated fats that are particularly beneficial for heart health.
The Extensive Health Benefits of Pecans
Beyond their macros, pecans are packed with more than 19 vitamins and minerals, as well as powerful antioxidants.
Antioxidant Power
Pecans rank among the nuts with the highest antioxidant capacity, including significant amounts of Vitamin E, ellagic acid, and flavonoids. These compounds help combat oxidative stress in the body, which can reduce the risk of chronic diseases like heart disease, cancer, and cognitive decline.
Heart Health Support
- Lowers 'Bad' Cholesterol: Studies have shown that including pecans in your daily diet can help lower levels of LDL (bad) cholesterol and triglycerides.
- Provides Healthy Fats: The high content of monounsaturated and polyunsaturated fats aids in reducing the risk of heart disease.
Blood Sugar Management
- Low Glycemic Index: Pecans have a very low glycemic index, meaning they do not cause a significant spike in blood sugar levels.
- Aids Insulin Sensitivity: Some research indicates that a pecan-rich diet can improve insulin sensitivity, which is beneficial for managing blood sugar.
Aids Digestion and Weight Management
- Fiber for Fullness: The high fiber and fat content helps promote satiety, which can help with portion control and weight loss goals.
- Promotes Regularity: The fiber also supports digestive health by aiding in regular bowel movements.
Brain and Cognitive Function
- Omega-3s and Polyphenols: The fats and polyphenols in pecans have been linked to improved brain function and long-term cognition.
Practical Ways to Add Pecans to Your Diet
Because of their rich, buttery flavor and versatile nature, pecans are an easy and delicious addition to many meals. You don't need to save them just for dessert.
- Snack on them: A small handful of raw or roasted pecans makes for a satisfying and healthy snack.
- Top your breakfast: Sprinkle chopped pecans on oatmeal, yogurt, or cold cereal for added crunch and nutrients.
- Enhance salads: Toss pecans into your favorite salads for extra flavor, healthy fats, and protein.
- Incorporate into baked goods: Add chopped pecans to muffins, breads, and cookies to boost their nutritional value.
- Use as a crust: Crush pecans and use them as a crunchy, flavorful crust for fish or chicken.
- Make your own pecan butter: Blend pecans into a smooth, creamy nut butter for a tasty spread on toast or apple slices.
Conclusion
In summary, 2 ounces of raw pecans contain approximately 392 calories, predominantly from heart-healthy monounsaturated fats. While they are a calorie-dense food, this energy comes with a host of nutritional benefits, including fiber, protein, antioxidants, and a variety of essential vitamins and minerals. Whether you add them to your morning oatmeal, sprinkle them on a salad, or enjoy them as a simple snack, pecans are a delicious and healthy way to boost your nutrient intake as part of a balanced diet. Practicing portion control is key to reaping their benefits without overconsuming calories. For more nutritional information, consult the USDA's FoodData Central website.
