How many calories are in salted pecans?

December 9, 2025 •

3 min read

An ounce of dry-roasted, salted pecans contains approximately 201 calories, slightly more than their unsalted counterparts. This small calorie difference primarily stems from the oil sometimes used in the roasting process, and not from the salt itself. Understanding these nutritional details can help you make informed snacking choices.

Quick Summary

Salted pecans contain about 200 calories per 1-ounce serving, with minor variations depending on preparation. The primary calorie source is healthy fat, not the salt. The sodium and potential for added oil are key differentiators from raw or unsalted pecans, impacting nutritional profile and dietary suitability.

Key Points

Calorie Count: An ounce (28g) of salted pecans contains approximately 201 calories, largely from healthy fats.
Minimal Calorie Difference: The calorie content is only slightly higher than unsalted versions due to potential added oil, not the salt itself.
Sodium Content: Salted pecans contain about 109 mg of sodium per serving, a key consideration for those on low-sodium diets.
Nutrient Dense: Pecans are a rich source of vitamins, minerals, antioxidants, and fiber, making them a nutritious snack in moderation.
Portion Control is Key: Due to their calorie density, monitoring portion sizes (e.g., a one-ounce serving) is important for weight management.
Homemade Advantage: Roasting pecans at home allows for better control over the amount and type of oil and salt, minimizing unnecessary additives.
Impact on Heart Health: Pecans, especially unsalted varieties, are considered heart-healthy and can help lower LDL cholesterol.

Calorie Breakdown for Salted Pecans

One ounce (approximately 28 grams or 19-20 halves) of dry-roasted salted pecans contains around 201 calories. The energy content primarily comes from healthy monounsaturated and polyunsaturated fats, with a small contribution from protein and carbohydrates. While pecans are calorie-dense, their nutritional profile offers significant benefits when consumed in moderation.

The roasting process itself does not add a significant number of calories, but the use of added oils during roasting can slightly increase the overall fat and calorie count. The salt contributes negligible calories but significantly affects the sodium content, which is an important consideration for many diets.

Nutritional Composition of a 1-Ounce Serving

A typical 1-ounce serving provides more than just calories:

Total Fat: Roughly 21 grams, with the majority being heart-healthy fats.
Protein: About 2.7 grams.
Carbohydrates: Approximately 3.8 grams, with most coming from dietary fiber.
Fiber: Around 2.7 grams, which aids in digestion and satiety.
Sodium: The added salt contributes about 109 mg of sodium.

Are Salted Pecans a Healthy Snack?

Despite being high in fat and calories, salted pecans can still be part of a healthy diet due to their rich nutrient profile. They are packed with antioxidants, vitamins, and minerals that support overall health. A controlled portion can offer satiety and numerous health benefits. However, those on a low-sodium diet should be mindful of the added salt and consider unsalted options. Processed, prepackaged versions can sometimes contain extra oils or sugar, so it is always wise to check the nutrition label.

Making Your Own Healthy Salted Pecans

For better control over ingredients and nutrition, try roasting pecans at home. This allows you to choose your own high-quality oil and control the amount of salt used.

Homemade Roasted Salted Pecans Recipe:

Ingredients: Raw unsalted pecans, a light oil (like olive or grapeseed), and coarse sea salt.
Instructions:
1. Preheat your oven to 350°F (175°C) and spread pecans on a lined baking sheet.
2. Roast for 10-15 minutes, or until fragrant and slightly toasted.
3. Remove from oven, toss with a small amount of oil, and sprinkle with salt to your preference.
4. Allow to cool completely for maximum crispness.

This method ensures you get the satisfying crunch and salty flavor without the potential for unwanted additives found in some commercial products.

Salted vs. Unsalted Pecan Nutrition Comparison

Understanding the differences between salted and unsalted pecans can help you decide which is best for your dietary needs. The main distinction lies in the sodium content and the method of roasting.


Nutrient (per 1 oz serving)	Salted Pecans (Dry Roasted)	Unsalted Pecans (Raw/Dry Roasted)
Calories	~201 kcal	~196 kcal
Total Fat	~21.1 g	~20.4 g
Sodium	~109 mg	0 mg
Protein	~2.7 g	~2.6 g
Carbohydrates	~3.8 g	~3.9 g
Dietary Fiber	~2.7 g	~2.7 g

As the table shows, the core nutritional values like fat, protein, and fiber are very similar. The primary difference is the sodium content, which is a crucial factor for those monitoring salt intake. For general snacking, the calorie difference is minimal, but for health-conscious individuals, unsalted is often the preferred choice.

Conclusion

Salted pecans are a delicious and nutritious snack, providing around 200 calories per one-ounce serving, primarily from healthy fats. While the addition of salt increases the sodium content, the calorie difference between salted and unsalted pecans is typically minimal. The key to enjoying this buttery nut is moderation, especially for those watching their calorie and sodium intake. By understanding the nutritional breakdown and considering homemade options, you can incorporate salted pecans into a healthy, balanced diet while managing your specific health goals.

For more information on the health benefits of pecans and other nuts, consider visiting the American Heart Association website.

Frequently Asked Questions

No, salted pecans are not inherently bad for you, especially when eaten in moderation. They are a good source of healthy fats, antioxidants, and other nutrients. However, their higher sodium content should be monitored, particularly for individuals with high blood pressure or other health concerns.

The calorie count for salted pecans is very similar to unsalted pecans. Any slight increase typically comes from the oil used for roasting, not the salt itself. The main difference lies in the sodium content.

A standard serving size for pecans is one ounce, which is about 19-20 pecan halves. Sticking to this portion size helps manage calorie intake, as pecans are a calorie-dense food.

Yes, pecans can aid in weight management. The combination of protein, healthy fats, and fiber can help you feel full and satisfied, which may prevent overeating. Portion control is essential due to their high calorie density.

Pecans offer numerous health benefits, including improving heart health by lowering cholesterol, stabilizing blood sugar, supporting brain function with antioxidants, and boosting digestion with fiber.

To reduce sodium, choose raw or dry-roasted unsalted pecans instead of salted versions. Alternatively, you can make your own at home using less salt to control the sodium content.

The calorie count can vary slightly depending on how the pecans are prepared. Raw, unsalted pecans have a standard calorie count, but additions like oil, salt, sugar, or honey during processing can slightly alter the final calorie count.