Foods/Nuts & Seeds/Pecans

Nuts & Seeds · snack

Pecans

1 oz (≈19 halves) · 28 g196 kcal

A nuts & seed that's a strong source of Copper and Manganese.

Macros

Per serving

196 kcal

Energy

2.8g

Protein

3.6g

Carbs

20.5g

Fat

1.6g

Fiber

Protein 2.8 gCarbs 3.6 gFat 20.5 g

700 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 oz (≈19 halves) (28 g), as a share of a reference adult — male, 35, moderately active.

28%

28%

21%

13%

10%

10%

Good source of (≥ 20% RDA)

CopperManganeseBiotin (B7)

Pairs well with

What fills pecans’s gaps?

Pecans is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Magnesium+ Omega-3 ALA+ Magnesium+ Omega-6 Linoleic 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 oz (≈19 halves) = 28 g

Generous to use, with room before it crowds out variety.

Common questions

Pecans, in brief

How many calories are in pecans?

1 oz (≈19 halves) (28 g) of pecans has about 196 calories.

What is pecans a good source of?

Pecans is a good source of Copper, Manganese, Biotin (B7).

Is pecans good in a smoothie?

S8D usually places pecans as a snack-role food alongside the smoothie.

Keep exploring

More nuts & seeds

All foods →

Nutrient guides

Copper Manganese Biotin (B7) Thiamin (B1) Phosphorus Zinc

Put pecans to work.

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