Is Pecans or Walnuts healthier?

Both Pecans and Walnuts can be part of a healthy diet. Walnuts has fewer calories per 100g (661 vs 700). Pecans has more protein.

Which has more calories, Pecans or Walnuts?

Per 100g, Pecans has 700 calories and Walnuts has 661 calories. Walnuts is the lower-calorie option.

Can I substitute Pecans for Walnuts?

Yes, Pecans and Walnuts can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Pecans

Walnuts

All Comparisons

Pecans vs Walnuts

Pecans

Wins in 4 of 6 categories

Compare Pecans and Walnuts calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Pecans has 700 calories vs Walnuts's 661. Pecans has more protein (10g vs 4.3g) and more fiber (5.8g vs 1.9g).

Sources: Pecans (FDC 2346395) · Walnuts (FDC 170187)

Nutrition Comparison (per 100g)

Nutrient	Pecans		Walnuts
Calories	700	vs	661
Protein	10g	vs	4.3g
Carbs	12.7g	vs	3.9g
Fat	73.3g	vs	18.5g
Fiber	5.8g	vs	1.9g
Sodium	0mg	vs	1mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Pecans when:

Calories aren't your main concern
You want more protein
You want more fiber

See full Pecans nutrition

Choose Walnuts when:

You want fewer calories
You prefer the taste of Walnuts

See full Walnuts nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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