Nuts and Seeds
Seeds, safflower seed kernels, dried
Per 100 g of the edible portion · CNF 2026
517kcal per 100 g
16.2 gProtein
38.5 gFat
34.3 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 517 kcal2,163 kJ | — |
| Protein | 16.2 g | — |
| Fat | 38.5 g | 51% |
| of which saturated | 3.7 g | 18% |
| Monounsaturated fat | 4.8 g | — |
| Polyunsaturated fat | 28.2 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 34.3 g | — |
| Sodium | 3 mg | 0% |
| Water | 5.6 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 687 mg | 20% |
| Calcium | 78 mg | 6% |
| Magnesium | 353 mg | 84% |
| Phosphorus | 644 mg | 52% |
| Iron | 4.9 mg | 27% |
| Zinc | 5 mg | 46% |
| Copper | 1.7 mg | 194% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 3 µg | 0% |
| Beta-carotene | 30 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 1.2 mg | 97% |
| Riboflavin (B2) | 0.42 mg | 32% |
| Niacin (B3) | 2.3 mg | 14% |
| Vitamin B6 | 1.2 mg | 69% |
| Folate | 160 µg | 40% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy517 kcal · median 574 kcal
Protein16.2 g · median 15.5 g
Saturated fat3.7 g · median 5.3 g
Salt0.01 g · median 0.05 g
52% 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
- Copper1.7 mg · 194%
- Thiamin (B1)1.2 mg · 97%
- Magnesium353 mg · 84%
- Vitamin B61.2 mg · 69%
- Phosphorus644 mg · 52%
Other foods in the group
More from “Nuts and Seeds”
- Nuts, acorns, dried509 kcal
- Seeds, sesame flour, high-fat526 kcal
- Seeds, cottonseed kernels, roasted506 kcal
- Coconut meat, desiccated, sweetened, shredded501 kcal
- Nuts, acorn flour, full-fat501 kcal
- Nuts, walnuts, glazed500 kcal
- Seeds, flaxseed (linseed), whole and ground534 kcal
- Seeds, chia seeds, dried486 kcal
- Nuts, cashew nuts, raw553 kcal
- Seeds, hemp seeds, hulled553 kcal
- Seeds, watermelon seed kernels, dried557 kcal
- Seeds, pumpkin and squash seed kernels, dried559 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.