All nuts are nutritious powerhouses—but pecans quietly shine in several key areas. Here's how they stack up against other popular nuts like almonds, walnuts, pistachios, and cashews:
| Nutrient (Per 1 oz / ~28g) | Pecans | Almonds | Walnuts | Pistachios | Cashews |
|---|---|---|---|---|---|
| Calories | 196 | 164 | 185 | 159 | 157 |
| Total Fat | 20.4g | 14g | 18.5g | 13g | 12g |
| Saturated Fat | 1.8g | 1.1g | 1.7g | 1.5g | 2.2g |
| Monounsaturated Fat | 11.6g | 9g | 2.5g | 7g | 7g |
| Polyunsaturated Fat | 6.1g | 3.5g | 13.4g | 3.9g | 2.2g |
| Protein | 2.6g | 6g | 4.3g | 6g | 5g |
| Fiber | 2.7g | 3.5g | 1.9g | 2.9g | 0.9g |
| Carbs | 3.9g | 6g | 3.9g | 8g | 9g |
| Antioxidants (ORAC Score) | 5,086 | 1,265 | 3,839 | 2,176 | 552 |
- We pulled the nutritional facts for pecans from WebMD.
- We pulled the nutritional facts for almonds from the International Tree Nut Council.
- We pulled the nutritional facts for walnuts from Healthline.
- We pulled the nutritional facts for pistachios from the International Tree Nut Council.
How Pecans Stand Out:
- Fattier? Yes—but most of it is heart-healthy monounsaturated fat (similar to olive oil).
- Calories? Slightly higher, but pecans are calorie-dense due to their healthy fat content and low carbs—ideal for low-carb or keto diets.
- Protein? Lower than almonds and pistachios, so they’re not the best for muscle-building, but they pair well with other protein sources.
- Antioxidants? Pecans are antioxidant powerhouses, ranking higher than walnuts, which are already considered brain-boosters. ORAC scores estimate how well a food can neutralize free radicals—unstable molecules that can damage cells and contribute to aging, inflammation, and diseases like cancer and heart disease.
- Fiber? More than walnuts and cashews, and just shy of almonds and pistachios.
The Verdict:
While almonds and cashews tend to get the spotlight, pecans are the quiet MVPs—rich in healthy fats, loaded with antioxidants, and surprisingly fiber-rich. They may not have the protein punch of almonds or pistachios, but for heart health and longevity, pecans are a smart (and delicious) choice.
