Calorie comparison
Pecans vs Walnuts
Per 100 grams, walnuts is the lighter choice by 37 calories, while walnuts delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Pecans | Walnuts |
|---|---|---|
| Calories | 691 | 654 |
| Protein | 9 g | 15 g |
| Carbs | 14 g | 14 g |
| Fat | 72 g | 65 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Pecans
1 oz (28 g)
193 cal
2.5 g protein · 3.9 g carbs · 20.2 g fat
🌰 Walnuts
1 oz (28 g)
183 cal
4.2 g protein · 3.9 g carbs · 18.2 g fat
Frequently asked
Which has more calories, pecans or walnuts?
Per 100 g, pecans has 691 calories and walnuts has 654. Walnuts is lower in calories.
Which has more protein, pecans or walnuts?
Pecans has 9 g of protein per 100 g; walnuts has 15 g. Walnuts wins on protein.
Is pecans or walnuts better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward walnuts — but portion size matters more than which food you pick.
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