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Pecan Nuts Nutrition Facts per 100g

Pecan Nuts contains 691 kcal per 100g, with 9.2g of protein, 13.9g of carbohydrates, and 72.0g of fat. Relatively high in calories, packing 691 kcal per 100g. It is considered keto-friendly. Naturally vegan and plant-based.

  • Contains: Tree Nuts
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.53mg, Calcium 70.0mg, Vitamin C 1.1mg
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Nutritional Overview

Pecan Nuts is a nutrient-dense food rich in healthy fats, often eaten as a snack or ingredient. Per 100g serving, it provides 691 kcal of energy, 9.2g of protein, 13.9g of carbohydrates, and 72.0g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 72.0g per 100g (6.2g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 4.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.5mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving provides 9.6g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Pecan Nuts is suitable for ketogenic (with only 13.9g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements.

This is an energy-dense food at 691 kcal per 100g, largely due to its fat content (72.0g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates. While it can be part of a balanced diet, portion control is recommended to avoid exceeding daily calorie needs. Pecan Nuts comes to 691 kcal per 100g. Our food value calculator adds it to your running total the instant you log it.

Frequently Asked Questions

How many calories are in Pecan Nuts?

Pecan Nuts contains 691 kcal per 100g, which is approximately 35% of the recommended daily intake of 2,000 kcal for an average adult. This is considered energy-dense.

Is Pecan Nuts high in fat?

Yes, according to FSA traffic-light guidelines, Pecan Nuts is classified as high in fat with 72.0g per 100g (the threshold is 17.5g). Of this, 6.2g is saturated fat.

Is Pecan Nuts low in sugar?

Yes, Pecan Nuts has only 4.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Pecan Nuts low in salt?

Yes, Pecan Nuts contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Pecan Nuts high in fibre?

Yes, Pecan Nuts provides 9.6g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Pecan Nuts keto-friendly?

Yes, with only 13.9g of carbohydrates per 100g, Pecan Nuts fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Pecan Nuts suitable for vegans?

Yes, Pecan Nuts is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 691 kcal and 9.2g of protein per 100g.

Does Pecan Nuts contain any allergens?

Yes, Pecan Nuts contains the following allergens: tree nuts. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Pecan Nuts a good source of iron?

Pecan Nuts contains 2.53mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Why is Pecan Nuts so high in calories?

At 691 kcal per 100g, Pecan Nuts is energy-dense, primarily due to its high fat content (72.0g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition
  6. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  7. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

Lower Calorie Alternatives

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