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Pecans vs. Walnuts: Taste, Nutrition & Uses For These Popular Nuts

Author:

Caroline Dweck

Expert reviewer:

Lauren Torrisi-Gorra, M.S., RD

May 17, 2023

By Caroline Dweck

mbg Contributor

Caroline Dweck Mizrahi is a freelance writer and certified IIN health coach. A plant-based vegan for as long as she can remember, she has written health, beauty, and wellness articles for a dozen+ online publications including, The Beet, THE/THIRTY, and The Bump.

Expert review by

Lauren Torrisi-Gorra, M.S., RD

Registered Dietitian

Lauren Torrisi-Gorra, MS, RD is a registered dietitian, chef, and writer with a love of science and passion for helping people create life-long healthy habits. She has a bachelor’s degree in Communication and Media Studies from Fordham University, a Grand Diplôme in Culinary Arts from the French Culinary Institute, and master's degree in Clinical Nutrition and Dietetics from New York University.

At a glance

Walnut benefits & nutrition

Pecans benefits & nutrition

May 17, 2023

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Nuts are nature’s perfect stand-alone snack. They satisfy your appetite, keep you from reaching for the unhealthy stuff, and really pack in some serious benefits.

While all nuts are great sources of antioxidants such as polyphenols and vitamin E, different ones are also associated with different long-term health perks. Pecans and walnuts are two of the most popular nuts out there—but does one win out over the other nutritionally? Let's get cracking on the pecans vs. walnuts matchup.

Pecans vs. walnuts at a glance

Walnuts and pecans are both good sources of healthy fats 1, fiber 2, and essential nutrients such as magnesium and potassium. When it comes to taste, texture, and nutrient profile, there are a few differences between them:

Taste: Starting with their taste; walnuts are mild, almost tangy, while pecans are known for a naturally sweet, buttery flavor.
Appearance: As for appearance; pecans have elongated shells in a dark brown color and walnuts are round-shaped and light brown colored. No surprise, the brain-boosting nuts actually look like “little brains.”
Price: While both nuts are primarily grown in the US, walnuts tend to be a bit more expensive but they also have a longer shelf-life.

Walnut benefits & nutrition

Once dubbed the “royal nut” during the Byzantine era, walnuts truly live up to their name. An ounce of walnuts 3 (about a handful) contains the following, according to the USDA:

Calories: 185
Fat: 18.5g
Saturated fat: 1.7g
Carbohydrates: 3.9g
Fiber: 1.9g
Protein: 4.3g
Cholesterol: 0g
Sodium: 0.6mg
Calcium: 27.8mg
Magnesium: 44.8mg
Iron: 0.8mg
Potassium: 125mg

Over the years, more and more studies on walnuts' health benefits 4 have emerged showing that they are a key component of cardiovascular health 5. They can help fight oxidative damage in the body, as well as lower the “bad” LDL cholesterol 6, and raise the “good” HDL.

Walnuts are also an excellent source of omega-3 fatty acids 7, containing alpha-linolenic acid (ALA), which is crucial to brain function. Just a single serving of walnuts meets the recommended daily omega intake 8.

“Walnuts are one of my top recommended nut picks to add to any diet due to the high-quality protein, essential plant-based omega 3 content, and culinary versatility since it works well in a variety of cuisines,” says dietitian Huma Chaudry, R.D.

Their high amount of antioxidants (more than any other tree nut 9) is particularly concentrated in the papery skin of walnuts.

“Enjoying just a serving of raw walnuts can be an easy way to take in the full effectiveness of the antioxidants present in walnuts,” says Chaudry.

Eating walnuts can also support your gut health, says nutritionist Amanda Sauceda, MS, RDN. “There is some emerging research 10 on how walnuts could show improvements in the good bacteria in your gut microbiome, which is connected to so many different areas of your body," she says.

Summary

Walnuts are a rich source of omega-3 fatty acids and antioxidants. Introducing them into your diet can help improve cardiovascular health, gut health, metabolism, and more.

Pecan benefits & nutrition

Pecans also pack a punch in their smooth, nutty shells. According to the USDA, an ounce of pecans 11 contains the following:

Calories: 196
Fat: 20g
Saturated Fat: 1.8g
Carbohydrates: 3.9g
Fiber: 2.7g
Protein: 2.6g
Cholesterol: 0g
Sodium: 0mg
Calcium: 19.8mg
Magnesium: 34.3mg
Iron: 0.7 mg
Potassium: 116mg

Pecans also contain a range of essential vitamins and minerals, including calcium, zinc, vitamin E, and magnesium. A recent study suggests that the antioxidants such as flavonoids, phenolic acids, and tannins contained in pecans may help protect against oxidative stress and inflammation, and reduce the risk of chronic diseases such as cancer and Alzheimer's 5.

Pecans contain a higher amount of monounsaturated fats, which is crucial to the human body for balancing cholesterol levels and maintaining good cardiovascular health. This type of fat can help lower bad cholesterol levels and reduce the risk of heart disease 5.

When enjoyed regularly, pecans are a good choice if you're trying to lose weight, as they contain fiber, are low in carbohydrates, and have a low glycemic index 2.

Summary

Pecans contain vitamins and minerals, including calcium, zinc, vitamin E, iron, and magnesium. They've been studied for their positive effects on cholesterol, weight, and blood sugar.

Is one healthier?

Nut	Walnuts	Pecans
Calories	185	196
Fat	18.5 grams	20 grams
Saturated fat	1.7 grams	1.8 grams
Carbohydrates	3.9 grams	3.9 grams
Fiber	1.9 grams	2.7 grams
Protein	4.3 grams	2.6 grams
Cholesterol	0	0 grams
Sodium	0.6 milligrams	0
Calcium	27.8 milligrams	19.8 milligrams
Magnesium	44.8 milligrams	34.3 milligrams
Iron	0.8 milligrams	0.7 milligrams
Potassium	125 milligrams	116 milligrams

Both pecans and walnuts are nutritious, but they have slightly different nutrient profiles. While pecans are higher in fat and calories, walnuts are higher in protein and omega-3 fatty acids.

When it comes to choosing between the two, one tree nut isn’t “healthier” than the other. It all depends on your personal goals and taste preference.

“Both nuts can be a healthy addition to a balanced diet promoting satiety, heart health, and antioxidants,” says Chaudhry. “For example, if you are looking to manage diabetes, pecans may be a better option since they have more fiber to keep you full longer and can help stabilize your blood sugars,” she adds.

For weight management or heart disease, walnuts can be a great option since they contain fewer calories and more protein, Chaudhry adds. "[They] are the only tree nut that is an excellent source of plant-based omega-3, an essential fatty acid known to improve cholesterol levels,” she says.

Sauceda also notes that more research studies have looked at walnuts than pecans. "This doesn’t mean that walnuts are superior; just that there is more research,” she adds.

All in all, both pecans and walnuts make excellent additions to your diet. Whichever one you enjoy, do so in moderation to avoid bloating or unwanted weight gain.

Summary

Walnuts and peanuts are both healthy and have unique strengths. Walnuts are a great option if you are vegan or vegetarian and looking to boost your intake of protein and omega-3s. Pecans tend to be better for weight loss since they have more fiber and can help stabilize blood sugar.

When to use each

Given that pecans and walnust are both healthy, is there a time you should reach for one type of nut over the other? Here's what our experts have to say:

For roasting: Either

Roasting adds a whole other dimension to both nuts. Even a light roast in the oven or on the stove brings out distinct flavors in each. Try roasting with some spices for a savory snack that makes a delicious crumb coating for chicken or adds a finishing touch to a cheese board.

For topping salads: Walnuts

The perfect salad isn’t complete without a little bit of crunch. While both nuts work well in salads, walnuts may be a better choice due to their higher protein and fiber content, keeping you full for longer.

For baked goods: Either

This one is a tie! Both pecans and walnuts will make your favorite sweets extra irresistible. Walnuts amp up fudgy brownies and crispy chocolate chip cookies, while pecans add the perfect crunch to homemade granola and energy bars.

For snacking: Either

Again, it's personal preference for this one, as both nuts are great for an on-the-go snack. Calorie-dense, portable, long-lasting, and delicious, they’re perfect for throwing in your purse or car for plant-based snacking throughout the day.

For nut butters: Walnuts

While pecans can be delicious in nut butter too, walnuts have a slight edge here. Due to their higher fat content and flakey, buttery flavor, walnuts make a great base for homemade nut butter that tastes decadent spread on toast, slathered on bananas, or enjoyed straight from the spoon.

Recipes

Ready to start adding more pecans and walnuts to your routine? Here are a few easy recipes to get you started.

Walnuts:

Pecans:

Frequently Asked Questions

Which nut is healthier: pecan or walnut?

One isn't necessarily healthier than the other. Both nuts have heart-healthy polyunsaturated fat and monounsaturated fat, but pecans have a higher amount of fiber, while walnuts clock in more protein.

Can I substitute pecans for walnuts?

Yes. Although there can be slight texture and taste differences, walnuts and pecans can be used interchangeably in recipes, says Chaudhry. "Walnuts and pecans are best used interchangeably in dessert recipes while walnuts suit savory dishes more," she adds.

Can you be allergic to walnuts and not pecans?

Since both nuts are from the same tree nut family, Juglandaceae, generally, individuals that are allergic to walnuts are also likely to be allergic to pecans, and those that can tolerate them are fine with both. However, it is possible to be allergic to one and not the other.

The takeaway

While walnuts are richer in protein and essential amino acids such as omega-3, pecans are slightly higher in dietary fiber, contain less sodium, and have a lower glycemic index. Whether you’re a die-hard health nut (no pun intended) or just starting to introduce more plant proteins into your diet, both walnuts and pecans are great options.