Raw pecans are native to North America and among the most antioxidant-rich nuts available, with high levels of ellagic acid, proanthocyanidins, and gamma-tocopherol (a form of vitamin E with anti-inflammatory research). They provide manganese, copper, thiamin, and a mix of monounsaturated and polyunsaturated fat.
Store in the fridge or freezer — their high unsaturated fat content makes them particularly prone to rancidity. Toast at 160°C for 8-10 minutes before use in salads, baked goods, or as a snack.
Where Pecans (raw) Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 520 mg | 26% | |
| Phosphorus | 310 mg | 44% | |
| Magnesium | 130 mg | 35% | |
| Calcium | 61.0 mg | 8% | |
| Folate | 39.0 µg | 20% | |
| Chloride | 15.0 mg | 2% | |
| Selenium | 12.0 µg | 22% | |
| Vitamin A (RE) | 8.00 µg | 1% | |
| Niacin equivalents (NE) | 5.50 mg | 34% | |
| Zinc | 5.30 mg | 53% | |
| Manganese | 4.60 mg | 230% | |
| Iron | 2.20 mg | 16% | |
| Pantothenic Acid (B5) | 1.71 mg | 29% | |
| Chromium | 1.50 µg | 4% | |
| Vitamin E (alpha-TE) | 1.45 mg | 12% | |
| Niacin (B3) | 1.40 mg | 9% | |
| Copper | 1.07 mg | 107% | |
| Thiamin (B1) | 0.710 mg | 65% | |
| Vitamin B6 | 0.190 mg | 14% | |
| Riboflavin (B2) | 0.150 mg | 11% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Monounsaturated fat | 40.8 g | — | |
| Polyunsaturated fat (PUFA) | 22.5 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 3.70 g | — | |
| Glucose (dextrose) | 0.300 g | — | |
| Fructose | 0.300 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 1.66 g | — | |
| Aspartic acid | 0.920 g | — | |
| Leucine | 0.779 g | — | |
| Arginine | 0.736 g | — | |
| Valine | 0.534 g | — | |
| Serine | 0.460 g | — | |
| Proline | 0.460 g | — | |
| Phenylalanine | 0.460 g | — | |
| Alanine | 0.460 g | — | |
| Isoleucine | 0.432 g | — | |
| Glycine | 0.414 g | — | |
| Tyrosine | 0.322 g | — | |
| Lysine | 0.304 g | — | |
| Threonine | 0.304 g | — | |
| Histidine | 0.230 g | — | |
| Methionine | 0.193 g | — | |
| Cysteine | 0.184 g | — | |
| Tryptophan | 0.129 g | — | |
| Plant sterols (total) | 150 mg | — | |
| Beta-carotene | 50.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 21.6 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.900 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →