Nuts and Seeds
Seeds, sesame butter, tahini, unroasted kernels
Per 100 g of the edible portion · CNF 2026
607kcal per 100 g
18.0 gProtein
56.4 gFat
17.9 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 607 kcal2,540 kJ | — |
| Protein | 18.0 g | — |
| Fat | 56.4 g | 75% |
| of which saturated | 7.9 g | 40% |
| Monounsaturated fat | 21.3 g | — |
| Polyunsaturated fat | 24.7 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 17.9 g | — |
| Fibre | 9.3 g | 33% |
| Sodium | 1 mg | 0% |
| Water | 3 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 459 mg | 14% |
| Calcium | 141 mg | 11% |
| Magnesium | 353 mg | 84% |
| Phosphorus | 790 mg | 63% |
| Iron | 6.4 mg | 35% |
| Zinc | 10 mg | 95% |
| Copper | 1.5 mg | 165% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 3 µg | 0% |
| Beta-carotene | 39 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.26 mg | 2% |
| Thiamin (B1) | 1.6 mg | 132% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 5.6 mg | 35% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate | 98 µg | 25% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy607 kcal · median 574 kcal
Protein18.0 g · median 15.5 g
Fibre9.3 g · median 8.8 g
Saturated fat7.9 g · median 5.3 g
Salt0 g · median 0.05 g
64% 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
- Copper1.5 mg · 165%
- Thiamin (B1)1.6 mg · 132%
- Zinc10 mg · 95%
- Magnesium353 mg · 84%
- Phosphorus790 mg · 63%
Other foods in the group
More from “Nuts and Seeds”
- Nuts, almonds, oil roasted, lightly salted607 kcal
- Nuts, almonds, oil roasted, smoke flavour, salt added607 kcal
- Nuts, mixed nuts, dry roasted with peanuts607 kcal
- Nuts, mixed nuts, oil roasted with peanuts607 kcal
- Nuts, mixed nuts, oil roasted with peanuts, lightly salted607 kcal
- Nuts, mixed nuts, oil roasted with peanuts, salt added607 kcal
- Nuts, mixed nuts, oil roasted without peanuts, lightly salted607 kcal
- Nuts, almonds, oil roasted, unblanched608 kcal
- Nuts, almonds, oil roasted, unblanched, salt added608 kcal
- Nuts, cashew butter, plain, salt added609 kcal
- Nuts, almond butter, honey and cinnamon, salt added602 kcal
- Nuts, butternuts (long walnuts), dried612 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.