How Many Grams of Protein In Pecans: The Good and The Bad

Rich in healthy fats and minerals, pecans are nutritional nuts that you can easily include in meals or quick protein snacks.

However, high-calorie content may influence the serving sizes regardless of their decent protein count. 

In this piece, we talk about how many grams of protein are in pecans, how many pecans you should eat daily, the effects on muscles, and some quick homemade recipes with pecans.

How Many Grams of Protein In Pecans?

A 100-gram serving, roughly a cup, of pecans provides 9.17 grams of protein. The usual cup of chopped pecans (about 110 grams) would have about 10 grams of protein, while pecans in halves would have about 9.08 grams.

Besides protein, here are some of their most beneficial nutrients:

• Vitamin E – cell protection (beneficial for muscle development and recovery)
• Fiber – aids in digestion
• Magnesium – stronger bones
• Manganese – nerve function and blood regulation
• Zink – 
• Monosaturated fatty acids – regulates (lowers) cholesterol level

Best Types of Pecans

To help you find the right type of pecans for those quick snacks, here are some of the best pecans:

Pecan Variety	Grams of protein per 100g (approx.)	Characteristics	Taste	Best for
Desirable (“Mammoth”)	9.17	Medium-large, soft shell, meaty inside	Deep, rich, nutty with a slightly caramelized sweetness	Snacking, baking, roasting
Mahan	9.17	Very large, soft shell, prolific tree	Full-bodied, nutty with a hint of toastiness and a lingering sweetness	Baked goods, snacking
Moreland	9.17	Medium-thick shell, disease-resistant, high oil content	Intense, buttery, almost meaty with a hint of sweetness	Snacking, baking
Cape Fear	9.17	Light-colored, oval/oblong, medium-thin shell	Buttery, nutty, robust flavor	Baking (e.g., pecan pie)
Schley	9.17	High oil content, thin shell, easy cracking	Rich, buttery, almost oily with a hint of earthiness	Cold dishes (e.g., vinaigrettes), baking
Paper-Shell	9.17	Thin shell, easy to crack, often sweeter	Light, sweet, and buttery with a clean finish	Snacking, salads
Stuart	9.17	Thicker shell, generously sized, classic taste	Mild, slightly sweet and nutty with a creamy texture	Savory recipes (e.g., cheese balls)
Osage	9.17	Small/medium, oval shape, grows best in northern US	Subtle, delicate nuttiness with a slightly grassy note	Snacking, salads
Farley	9.17	Rich flavor, easy release from shell, late maturing	Complex, sweet and nutty with a hint of citrus and a satisfying crunch	Snacking, salads, dishes with contrast

Note: There are more hundreds of pecan varieties, so don’t forget to experiment with some other types. But remember that these are the most nutrient and convenient varieties available.

Best Pecan Brands To Add To Your Diet

Here are some of the best pecans to enrich your meals and curb your hunger:

Pecans	(Approximate) Protein Content	Calories	Packing (Serving) Size
Hudson Pecan FANCY PECAN HALVES	3g	213kcal	¼ of a cup (30g)
Sunnyland Farms Raw Mammoth Pecan Halves	3g	190kcal	1oz (28g)
PLANTERS® ROASTED PECANS 7.25 OZ CAN	3g	200kcal	1oz (28g)
Pecan Nation Natural Whole Raw Pecans	3g	190kcal	1oz (28g)
Nature’s Eats Pecan Pieces	3g	200kcal	1oz (28g)

Note: These are the raw options but you can also find glazed, salted, and flavored pecans, depending on the brand. However, they’re less healthy options and will come with more calories.

Pecans: Nutritional Value

Pecans
Nutrients	Amount per 100g (approx.)
Protein	9.17g
Water	3.52g
Energy	691kcal
Total lipid (fat)	72g
Ash	1.49g
Carbohydrate, by difference	13.9g
Fiber, total dietary	9.6g
Total Sugars	3.97g
Sucrose	3.9g
Glucose	0.04g
Fructose	0.04g
Starch	0.46g
Calcium, Ca	70mg
Iron, Fe	2.53mg
Magnesium, Mg	121mg
Phosphorus, P	277mg
Potassium, K	410mg
Sodium, Na	0mg
Zinc, Zn	4.53mg
Copper, Cu	1.2mg
Manganese, Mn	4.5mg
Selenium, Se	3.8µg
Fluoride, F	10µg
Vitamin C, total ascorbic acid	1.1mg
Thiamin	0.66mg
Riboflavin	0.13mg
Niacin	1.17mg
Pantothenic acid	0.863mg
Vitamin B-6	0.21mg
Folate, total	22µg
Folic acid	0µg
Folate, food	22µg
Folate, DFE	22µg
Choline, total	40.5mg
Betaine	0.7mg
Vitamin B-12	0µg
Vitamin B-12, added	0µg
Vitamin A, RAE	3µg
Carotene, beta	29µg
Carotene, alpha	0µg
Cryptoxanthin, beta	9µg
Vitamin A, IU	56IU
Lutein + zeaxanthin	17µg
Vitamin E (alpha-tocopherol)	1.4mg
Vitamin E, added	0mg
Tocopherol, beta	0.39mg
Tocopherol, gamma	24.4mg
Tocopherol, delta	0.47mg
Vitamin D (D2 + D3), International Units	0IU
Vitamin D (D2 + D3)	0µg
Vitamin K (phylloquinone)	3.5µg
Vitamin K (Dihydrophylloquinone)	0µg
Fatty acids, total saturated	6.18g
Fatty acids, total monounsaturated	40.8g
Fatty acids, total polyunsaturated	21.6g
Cholesterol	0mg
Stigmasterol	3mg
Campesterol	6mg
Beta-sitosterol	117mg
Tryptophan	0.093g
Threonine	0.306g
Isoleucine	0.336g
Leucine	0.598g
Lysine	0.287g
Methionine	0.183g
Cystine	0.152g
Phenylalanine	0.426g
Tyrosine	0.215g
Valine	0.411g
Arginine	1.18g
Histidine	0.262g
Alanine	0.397g
Aspartic acid	0.929g
Glutamic acid	1.83g
Glycine	0.453g
Proline	0.363g
Serine	0.474g
Caffeine	0mg
Theobromine	0mg

Source

Are Pecans a Good Source of Protein?

Pecans are a good source of protein. But keep in mind that more popular nuts like almonds and peanuts will provide you with much more protein than pecans.

For example, almonds offer 21.2 grams, and peanuts offer 25.8 grams of protein per serving of 100 grams – more than twice as much as pecans!

However, pecans are still one of the most healthy types of nuts and can easily supplement your main protein foods.

Are Pecans Good for Building Muscles?

Pecans can be a helpful part of a muscle-building diet, but they’re not a magic bullet. Here’s why:

Pros:

• Protein: Pecans offer a decent amount of protein, with about 2.5 grams per ounce. It’s still valuable for muscle growth and repair while not as high as other sources like chicken or beans.
• Healthy fats: Pecans are rich in monounsaturated fats, linked to improved heart health and blood sugar control. These fats can also help fuel your workouts and provide sustained energy.
• Micronutrients: Pecans are packed with essential vitamins and minerals, including magnesium, manganese, copper, and B vitamins. These nutrients play important roles in various bodily functions, including muscle metabolism and recovery.
• Antioxidants: Pecans are loaded with antioxidants, which combat free radical damage and protect cells from inflammation. This can be beneficial for muscle recovery and overall health.

Cons:

• Calories: Pecans are also high in calories, with about 190 per ounce. This means it’s easy to overeat them and potentially sabotage your calorie goals.
• Carbohydrates: Pecans contain about 4 grams of carbohydrates per ounce, including some fiber. While the fiber is beneficial, the overall carb content might not be ideal for everyone, especially those following strict low-carb diets.
• Not a complete protein source: Pecans lack certain essential amino acids, making them an incomplete protein source. Combine pecans with other protein sources like meat, eggs, or dairy to ensure you get all the necessary amino acids for muscle building.

• Muscle Anti-oxidation: Pecans are packed with antioxidants, protecting your muscles from oxidative stress and inflammation, allowing them to stay healthy, functioning, and keep developing.

• Improved Protein Synthesis: These healthy nuts are also rich in minerals such as  magnesium, manganese, and zink. Magnesium improves energy production and muscle contraction, while zinc aids in protein synthesis and testosterone production, both mandatory for building muscle mass.

• Faster Tissue Recovery: Due to their potassium and electrolytes, pecans can replenish the energy you lose during exercise, reducing muscle soreness and promoting faster recovery.

Health Benefits of Pecans

Besides being a solid source of protein and aiding in muscle growth, pecans also provide the following health benefits:

• Energy: Pecans are loaded with monounsaturated fats. This “good” kind provides sustained energy throughout the day. These fats slow digestion, keeping you fueled and focused during your workouts and beyond.

• Healthy Heart: They’re rich in magnesium, which helps regulate blood pressure and keeps your heart functioning smoothly. This is especially important while working out, as exercising makes your heart pump much more blood than usual.

• Cholesterol Regulation: The monounsaturated fatty acids (approx. 40.8g per 100g) in pecans help lower bad cholesterol while raising good cholesterol, reducing your risk of heart disease. 

More precisely, they reduce bad cholesterol by blocking its absorption and promoting its breakdown, leading to more good HDL cholesterol that cleans up arteries.

• Cell Protection: Pecans are high in antioxidants (mostly vitamin E, for example), molecules that fight harmful free radicals in your body.

Free radicals can damage cells and contribute to chronic diseases, but the antioxidants neutralize them, keeping your cells healthy and protected.

• Better Gut Health and Digestion: Gut health is critical to your workout performance. Pecans are a good source of fiber, keeping your digestive healthy and running smoothly.

This not only aids in nutrient absorption but also helps regulate blood sugar levels, preventing potential energy dips during your workouts.

Remember: Pecans are an incredibly versatile food that provides a satisfying crunch and a bit of extra protein. You can toss them into salads, yogurt, or oatmeal. Blend them into smoothies for a creamy protein boost. Or simply grab a handful as a quick and healthy on-the-go snack.

How Many Pecans Should You Eat Per Day?

Goal/Gender/Weigh	Ounces/grams per Day	Number of halves per day
Weight Maintenance (150lbs)	Male: 1-1.5 oz (28.3-42.5g)	15-25 halves
	Female: 1-1.25 oz	15-20 halves
Muscle Building	For both genders: 1.5-2 oz	23-30 halves
Weight Loss	For both genders: 0.5-1 oz	7-15 halves

Several factors like gender, weight, and your goal can affect the recommended amount of pecans that you should eat in a day, so there’s no ‘’one-size-fits-all’’ answer.

However, as a general recommendation, you shouldn’t eat more than 1oz/28g (about 15 halves) of pecans per day.

Note: These are the average recommendations for raw pecans, so it’s important to understand that these numbers can vary depending on whether the pecans have additional ingredients.

Remember: For personalized guidance, consult your nutritionist or doctor. They can assess your individual needs and health conditions, providing specific recommendations for safe and healthy tuna consumption within your overall dietary plan.

Quick and Simple, Homemade Recipes With Pecans

Whether you’re looking for a larger meal or a quick snack, rich in extra protein, I’ve prepared some quick and easy-to-make recipes.

Let’s get cracking!

Tropical Protein Smoothie Bowl

Ingredients:

• 1 cup plain Greek yogurt (2% or higher)
• 1/2 cup frozen mango chunks
• 1/4 cup frozen pineapple chunks
• 1/4 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1/4 cup chopped pecans
• Coconut flakes (optional)

Instructions:

1. Blend yogurt, mango, pineapple, almond milk, and protein powder until smooth and creamy.
2. Pour into a bowl.
3. Top with chopped pecans (and coconut flakes, optional).

Average protein per serving: 25g

Spicy Salmon Salad with Pecan Crunch

Ingredients:

• 4 oz cooked salmon, flaked
• 1 cup mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 1 tbsp olive oil
• 1 tsp lemon juice
• 1/2 tsp chili flakes
• Salt and pepper to taste
• 1/4 cup chopped pecans

Instructions:

1. In a bowl, combine greens, tomatoes, and feta cheese.
2. Whisk together olive oil, lemon juice, chili flakes, salt, and pepper in a separate bowl.
3. Toss dressing with the salad.
4. Top with flaked salmon and chopped pecans.

Average protein per serving: 20g

No-Bake Pecan Energy Bites

Ingredients:

• 1 cup rolled oats
• 1/2 cup Medjool dates, pitted and chopped
• 1/4 cup chopped pecans
• 1/4 cup almond butter
• 1 tbsp chia seeds
• 1/4 tsp cinnamon
• Pinch of sea salt

Instructions:

1. Pulse oats, dates, pecans, almond butter, chia seeds, cinnamon, and salt in a food processor until a sticky dough forms.
2. Roll the dough into bite-sized balls.
3. Refrigerate for at least 30 minutes for a firmer texture.

Average protein per serving: 10g

Pesto Chicken with Pecan-Crusted Brussels Sprouts

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/4 cup basil pesto
• 1/4 cup chopped pecans
• 1/2 cup grated Parmesan cheese
• 1 bag Brussels sprouts, trimmed and halved
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. Spread pesto evenly on chicken breasts.
3. Combine pecans and Parmesan cheese on a plate.
4. Dredge chicken in the mixture, pressing to adhere.
5. Toss Brussels sprouts with olive oil, salt, and pepper, then spread on a baking sheet.
6. Place chicken on top of the mix and bake for 20-25 minutes, until chicken is cooked and Brussels sprouts are tender.

Average protein per serving: 30g

Bonus recipe: Craving something sweet after that workout session? Sprinkle chopped pecans on top of yogurt with berries or mix them into oatmeal for a nutty, protein-rich boost!

Remember: Feel free to experiment with flavors and ingredients to create your pecan-powered meals and snacks based on your protein needs. Now, let’s hit the gym!