How Much Omega-3 in Pecans?

Pecans are a nutrient-rich food, providing significant amounts of fiber, thiamine, copper and manganese. While these nuts also contain a small amount of omega-3 fatty acids, which are components of fats in foods that may help lower your risk for heart disease and some forms of dementia, pecans aren't a good source of this nutrient.

Omega-3 Fat Comparisons

Each ounce of pecans contains only 0.3 gram of omega-3s in the form of alpha-linolenic acid. This is just a drop in the bucket compared to the recommended daily consumption of 1.3 to 2.7 grams of ALA per day for every 2,000 calories you eat. Walnuts are a better option, with 2.5 grams of ALA per ounce. Other nuts, such as:

  • hazelnuts
  • cashews
  • almonds
  • pistachios
  • peanuts
  • don't provide any ALA 1

Type of Omega-3 Fat