Nuts and Seeds
Seeds, breadnuttree seeds, raw
Per 100 g of the edible portion · CNF 2026
217kcal per 100 g
6 gProtein
0.99 gFat
46.3 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 217 kcal908 kJ | — |
| Protein | 6 g | — |
| Fat | 0.99 g | 1% |
| of which saturated | 0.27 g | 1% |
| Monounsaturated fat | 0.13 g | — |
| Polyunsaturated fat | 0.53 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 46.3 g | — |
| Sodium | 31 mg | 1% |
| Water | 45 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 1,183 mg | 35% |
| Calcium | 98 mg | 8% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 67 mg | 5% |
| Iron | 2.1 mg | 12% |
| Zinc | 1.1 mg | 10% |
| Copper | 1.4 mg | 160% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 12 µg | 1% |
| Beta-carotene | 148 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.06 mg | 4% |
| Niacin (B3) | 0.88 mg | 6% |
| Vitamin B6 | 0.4 mg | 24% |
| Folate | 66 µg | 17% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 27 mg | 30% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy217 kcal · median 574 kcal
Protein6 g · median 15.5 g
Saturated fat0.27 g · median 5.3 g
Salt0.08 g · median 0.05 g
20% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper1.4 mg · 160%
- Potassium1,183 mg · 35%
- Vitamin C27 mg · 30%
- Vitamin B60.4 mg · 24%
- Folate66 µg · 17%
Other foods in the group
More from “Nuts and Seeds”
- Nuts, European chestnuts (sweet), raw, unpeeled213 kcal
- Nuts, Chinese chestnuts, raw224 kcal
- Seeds, breadfruit seeds, roasted207 kcal
- Coconut milk (liquid from grated meat and water), raw230 kcal
- Coconut milk (liquid from grated meat and water), frozen202 kcal
- Nuts, Japanese chestnuts, roasted201 kcal
- Coconut milk (liquid from grated meat and water), canned197 kcal
- Nuts, European chestnuts (sweet), raw, peeled196 kcal
- Nuts, Chinese chestnuts, roasted239 kcal
- Seeds, breadfruit seeds, raw191 kcal
- Nuts, European chestnuts (sweet), roasted245 kcal
- Nuts, ginkgo nuts, raw182 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.