Pecans vs Walnuts: which is healthier?

Per 100g, Pecans have 700 calories, 10g protein, 5.8g fiber, and 73.3g fat, while Walnuts have 661 calories, 4.3g protein, 1.9g fiber, and 18.5g fat. Walnuts are the lighter choice, while Pecans deliver more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Pecans or Walnuts?

Per 100g, Pecans have 700 calories and Walnuts have 661 calories, a difference of 39 calories. In practical terms, 1 oz (19 halves) (196 calories) of pecans compares with 1 oz (14 halves) (185 calories) of walnuts.

Which has more protein, Pecans or Walnuts?

Pecans lead on protein with 10g per 100g; the gap is 5.7g per 100g (Pecans 10g vs Walnuts 4.3g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Pecans or Walnuts?

Walnuts have 3.9g of carbs per 100g compared to 12.7g in Pecans, making Walnuts the easier fit for low-carb or keto plans. Fiber is 5.8g vs 1.9g per 100g, which also affects net carbs.

Can I substitute Pecans for Walnuts?

Often, yes. Swapping walnuts for pecans shifts your meal by about 39 calories and 5.7g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Pecans

Walnuts

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Pecans vs Walnuts

Pecans

Wins in 4 of 6 categories

Compare Pecans and Walnuts calories, protein, and nutrition. See which fits 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

Source: USDA FoodData Central. Pecans: FDC 2346395 · Walnuts: FDC 170187.

When to Choose Each

Choose Pecans when:

You need more protein (10g vs 4.3g per 100g)
You want more fiber (5.8g vs 1.9g per 100g)

See full Pecans nutrition

Choose Walnuts when:

You're cutting calories (661 vs 700 per 100g)
A typical portion is 1 oz (14 halves) (185 calories)

See full Walnuts nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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