pecans, halves vs walnuts, English, halves
Side-by-side nutrition comparison per serving. See which fits your goals better.
Pecans and walnuts look similar and often substitute for each other in recipes, but their nutritional profiles have notable differences. Pecans are the higher-calorie option at 691 calories per 100g with a whopping 73.3g fat, while walnuts deliver 654 calories with 69.7g fat. Both are among the fattiest nuts, but the fat composition differs significantly.
Walnuts contain substantially more omega-3 ALA than pecans, making them the better choice for anti-inflammatory benefits. Pecans are richer in monounsaturated fat, similar to olive oil's profile. Protein sharply favors walnuts at 14.6g versus pecans' 9.96g per 100g — a gap that matters if nuts are a meaningful protein contributor in your diet.
Flavor and culinary use often drive the real-world choice. Pecans have a buttery, slightly sweet profile that makes them naturals for baking, salad toppings, and snacking. Walnuts have a more astringent, slightly bitter taste that pairs better with savory dishes, cheese boards, and earthy salads. Both are excellent but serve different kitchen roles.
Pro tip
Toast pecans or walnuts in a dry skillet over medium heat for 3-4 minutes, shaking frequently, until fragrant. Toasting dramatically improves the flavor of both nuts and makes them crunchier. Store toasted nuts in an airtight container — they will stay crunchy for up to two weeks.
Quick Verdict
Best for weight loss
walnuts, English, halves
Best for muscle gain
walnuts, English, halves
Best for low-carb
walnuts, English, halves
Macro Comparison
pecans, halves: 100g (100g) | walnuts, English, halves: 100g (100g)
691
pecans, halves
654
walnuts, English, halves
9.96g
pecans, halves
14.6g
walnuts, English, halves
12.7g
pecans, halves
10.9g
walnuts, English, halves
73.3g
pecans, halves
69.7g
walnuts, English, halves
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
6%
pecans, halves
9%
walnuts, English, halves
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| Nutrient | pecans, halves | walnuts, English, halves |
|---|---|---|
| Calories | 691 | 654 |
| Protein | 10g | 14.6g |
| Carbs | 12.7g | 10.9g |
| Fat | 73.3g | 69.7g |
| Fiber | 5.79g | 5.21g |
| Sugar | — | — |
| Sodium | 0mg | 0mg |
| Cholesterol | — | — |
| Saturated Fat | 6.46g | 6.05g |
| Potassium | 360mg | 424mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 54.8mg | 88.3mg |
| Iron | 2.37mg | 2.24mg |
Which Should You Choose?
For weight loss
Choose walnuts, English, halves. With 654 calories and 14.6g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose walnuts, English, halves. walnuts, English, halves delivers 14.6g protein per serving — 4.6g more than pecans, halves.
For low-carb diets
Choose walnuts, English, halves with 10.9g carbs per serving.
Choosing between nuts based on their actual nutritional strengths rather than habit helps optimize your snacking strategy. Sunn helps you see how different nut choices shift your daily fat composition.
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Take the free quizCommon Questions
Is pecans, halves or walnuts, English, halves better for weight loss?
For weight loss, walnuts, English, halves is the better choice. pecans, halves has 691 calories and 9.96g protein per serving, while walnuts, English, halves has 654 calories and 14.6g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, pecans, halves or walnuts, English, halves?
walnuts, English, halves has more protein per serving. pecans, halves provides 9.96g and walnuts, English, halves provides 14.6g of protein.
Can I eat both pecans, halves and walnuts, english, halves together?
Yes! Combining pecans, halves and walnuts, english, halves gives you 1345 calories and 24.560000000000002g protein. This combination can work well as part of a balanced meal.