Pecans vs Walnuts: which is healthier?

Per 100g, Pecans have 691 calories, 10g protein, 5.8g fiber, and 73.3g fat, while Walnuts have 654 calories, 15.4g protein, 6.8g fiber, and 66.1g fat. Walnuts win on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Pecans or Walnuts?

Per 100g, Pecans have 691 calories and Walnuts have 654 calories, a difference of 37 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?

Walnuts lead on protein with 15.4g per 100g; the gap is 5.4g per 100g (Pecans 10g vs Walnuts 15.4g). 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?

Pecans have 12.7g of carbs per 100g compared to 13.9g in Walnuts, making Pecans the easier fit for low-carb or keto plans. Fiber is 5.8g vs 6.8g per 100g, which also affects net carbs.

Can I substitute Pecans for Walnuts?

Often, yes. Swapping walnuts for pecans shifts your meal by about 37 calories and 5.4g 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

All Comparisons

Pecans vs Walnuts

Walnuts

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 (USDA data), Pecans has 691 calories vs Walnuts's 654. Walnuts has more protein (15.4g vs 10g) and more fiber (6.8g vs 5.8g). Pick Walnuts for more protein.

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