How much protein is in 20 pecan halves?: A Detailed Nutrition Diet Guide

November 11, 2025 •

3 min read

According to the USDA, a standard 1-ounce serving of pecans, which is approximately 20 halves, contains about 2.6 grams of protein. While not a protein powerhouse like some other nuts, pecans offer a rich blend of healthy fats, fiber, and essential minerals, making them a nutritious addition to any balanced diet.

Quick Summary

A standard 1-ounce serving of raw pecans (about 20 halves) provides approximately 2.6 grams of protein, along with healthy monounsaturated fats, fiber, and essential vitamins and minerals. This buttery nut offers various health benefits, including supporting heart and brain function, managing blood sugar, and aiding in weight control.

Key Points

Protein Content: 20 pecan halves contain about 2.6 grams of protein, serving as a plant-based source but not the highest among nuts.
Healthy Fats: Pecans are notably rich in heart-healthy monounsaturated and polyunsaturated fats, which can help lower bad cholesterol.
Micronutrient Powerhouse: The nuts are an excellent source of essential minerals like manganese, copper, and zinc, which support brain, immune, and bone health.
Fiber for Digestion: A serving of pecans provides a good amount of dietary fiber, which aids digestion and promotes a feeling of fullness.
Versatile and Delicious: Pecans can be enjoyed in various ways, from a quick snack to a flavorful addition to salads, oatmeal, and baked goods, especially in their raw or unsalted form.
Weight Management Support: Due to their protein, fiber, and fat content, pecans can enhance satiety, helping with appetite control and weight management when consumed in moderation.

Understanding the Nutritional Profile of Pecans

Pecans are more than just a delicious addition to pies and desserts; they are a nutrient-dense food with a host of health benefits. Though they may not be the highest source of protein compared to other nuts, their overall nutritional package makes them a valuable component of a healthy diet. A standard 1-ounce serving (around 20 pecan halves) is a convenient way to add beneficial fats, fiber, and important micronutrients to your daily intake.

Breaking Down the Macros: More Than Just Protein

While the answer to how much protein is in 20 pecan halves? is approximately 2.6 grams, it's essential to look at the bigger picture of what this serving provides. The primary macronutrient in pecans is fat, and it's mostly the heart-healthy kind.

Healthy Fats: A 1-ounce serving contains about 20.4 grams of total fat, with the majority being monounsaturated (11.6 grams) and polyunsaturated (6.1 grams) fats. These fats are known to improve cholesterol levels and reduce the risk of heart disease.
Carbohydrates: Pecans are relatively low in carbs, with about 3.9 grams per serving. This makes them an excellent choice for those following low-carb or ketogenic diets.
Fiber: Of the total carbohydrates, about 2.7 grams come from dietary fiber. This is beneficial for digestive health and helps promote feelings of fullness, which can aid in weight management.

A Mineral and Vitamin Powerhouse

Beyond the macronutrients, pecans are packed with a wide array of vitamins and minerals. This makes them a great way to help fill potential nutrient gaps in your diet.

Manganese: A 1-ounce serving can provide over 60% of the Daily Value (DV) for manganese, a mineral vital for brain function and bone health.
Copper: Pecans are a good source of copper, with a single serving offering a significant portion of the DV. Copper supports immune function and the production of red blood cells.
Thiamine (Vitamin B1): This vitamin is crucial for converting carbohydrates into energy and is found in good amounts in pecans.
Zinc: An important mineral for immune function, cell growth, and wound healing.
Magnesium: Essential for many bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation.

How Pecans Stack Up Against Other Nuts for Protein

When focusing solely on protein, pecans may not be the top contender, but they offer a unique combination of other beneficial nutrients. The following comparison table shows how a 1-ounce serving of pecans measures against other popular nuts.


Nut (1 oz serving)	Protein (g)	Key Health Benefits
Almonds (approx. 23)	6 g	High in Vitamin E, magnesium, and fiber.
Peanuts (approx. 28)	7 g	Highest protein among common nuts, good source of biotin.
Pistachios (approx. 49)	6 g	Rich in antioxidants, particularly lutein and zeaxanthin.
Walnuts (approx. 14 halves)	4.3 g	Excellent source of omega-3 fatty acids.
Cashews (approx. 18)	5 g	Good source of copper and antioxidants.
Pecans (approx. 20 halves)	2.6 g	High in heart-healthy monounsaturated fats and powerful antioxidants.

Incorporating Pecans into a Healthy Diet

To maximize the health benefits of pecans, it's best to enjoy them in their raw or dry-roasted, unsalted form. They are versatile and can be added to a variety of meals.

Snacks: A handful of raw pecans makes for a satisfying and energizing snack.
Breakfast: Sprinkle chopped pecans over oatmeal, yogurt, or add them to your morning smoothie.
Salads: Add a nutty crunch to salads by topping them with pecans.
Baking: Incorporate pecans into healthy baked goods like whole-grain muffins or bread. Avoid sugary pecan pies to maximize health benefits.
Savory Dishes: Use pecan meal as a coating for fish or chicken, or add them to pilafs for extra flavor.

Conclusion

While a 1-ounce serving of 20 pecan halves provides a modest 2.6 grams of protein, this should not deter anyone from including this delicious nut in their diet. Pecans offer a rich profile of healthy fats, fiber, vitamins, and minerals that contribute to improved heart health, blood sugar control, and brain function. When consumed in moderation as part of a balanced diet, they are a flavorful and nutritious snack or ingredient. Remember to choose raw or dry-roasted, unsalted pecans to avoid excess calories and sodium, ensuring you reap all the natural benefits this nutritional treasure has to offer.

This article is for informational purposes only and is not medical advice. Consult a healthcare professional before making significant changes to your diet.

Frequently Asked Questions

While pecans contain protein, with a standard serving of about 20 halves providing around 2.6 grams, they are not considered a primary protein source. Nuts like almonds and peanuts contain more protein per serving.

A standard serving size of pecans is typically one ounce, which is equivalent to approximately 19-20 pecan halves.

Yes, the fats in pecans are predominantly healthy, consisting of monounsaturated and polyunsaturated fatty acids. These can help lower LDL ('bad') cholesterol and reduce the risk of heart disease.

Beyond protein and healthy fats, pecans are rich in fiber, antioxidants, and a variety of vitamins and minerals. These include manganese, copper, zinc, thiamine, and vitamin E, which support heart health, immune function, and brain health.

Yes, studies suggest that pecans can aid in weight management. Their combination of healthy fats, protein, and fiber promotes satiety, helping you feel fuller for longer and potentially reducing overall calorie intake.

To get the most nutritional value, consume raw or dry-roasted, unsalted pecans. This avoids the extra sugars and unhealthy oils found in many prepackaged or processed versions.

Yes, pecans are an excellent addition to a keto or low-carb diet. They are low in carbohydrates and high in healthy fats, providing a satisfying and nutrient-rich option.