Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Pecans
Raw Pecans (Raw) contains 9.2g of protein per 100g, with 72.0g fat, 13.9g carbohydrates, and 691 calories. This makes it a moderate protein source. Source: USDA FoodData Central.
USDA FoodData Central #170182 · Data as of Jan 2026 · All values per 100g
Nuts, pecans
High FiberLow Sugar
| Nutrient | Amount per 100g |
|---|---|
| Protein | 9.2 g |
| Calories | 691 kcal |
| Total fat | 72.0 g |
| Carbohydrates | 13.9 g |
| Saturated fat | 6.18 g |
| Cholesterol | 0 mg |
| Fiber | 9.6 g |
| Sugars | 3.97 g |
| Sodium | 0 mg |
| Potassium | 410 mg |
How protein-efficient is Raw Pecans?
Protein Energy
Low Protein5%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
0.5
grams protein per 1g fat
High Fat. Contains nearly twice as much fat as protein.
Calories for 30g
2261
calories
Very expensive. eating 2261 calories for protein is like eating a whole meal's worth of energy.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Limit Intake"High in saturated fat."
Saturated Fat (Limit)6.18g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)62.4g / ~60g*
Beneficial fats. High source!
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
0mg
Electrolyte
Potassium
HIGH
410mg
Electrolyte
Magnesium
121mg
Recovery
Iron
2.53mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Compare Raw Pecans
See how Raw Pecans stacks up against other protein sources
Source: USDA FoodData Central
Verified: 2026-01-05