Nuts and Seeds
Seeds, sunflower seed kernels, dried
Per 100 g of the edible portion · CNF 2026
585kcal per 100 g
20.8 gProtein
51.5 gFat
20 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 585 kcal2,445 kJ | — |
| Protein | 20.8 g | — |
| Fat | 51.5 g | 69% |
| of which saturated | 4.5 g | 22% |
| Monounsaturated fat | 18.5 g | — |
| Polyunsaturated fat | 23.1 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 20 g | — |
| of which sugars | 2.6 g | 3% |
| Fibre | 8.6 g | 31% |
| Sodium | 9 mg | 0% |
| Water | 4.7 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 645 mg | 19% |
| Calcium | 78 mg | 6% |
| Magnesium | 325 mg | 77% |
| Phosphorus | 660 mg | 53% |
| Iron | 5.3 mg | 29% |
| Zinc | 5 mg | 45% |
| Copper | 1.8 mg | 200% |
| Selenium | 53 µg | 96% |
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% |
| Vitamin E | 35 mg | 234% |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 1.5 mg | 123% |
| Riboflavin (B2) | 0.36 mg | 27% |
| Niacin (B3) | 8.3 mg | 52% |
| Vitamin B6 | 1.3 mg | 79% |
| Folate | 227 µg | 57% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 1.4 mg | 2% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy585 kcal · median 574 kcal
Protein20.8 g · median 15.5 g
Fibre8.6 g · median 8.8 g
Sugars2.6 g · median 4.3 g
Saturated fat4.5 g · median 5.3 g
Salt0.02 g · median 0.05 g
78% 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
- Vitamin E35 mg · 234%
- Copper1.8 mg · 200%
- Thiamin (B1)1.5 mg · 123%
- Selenium53 µg · 96%
- Vitamin B61.3 mg · 79%
Other foods in the group
More from “Nuts and Seeds”
- Nuts, cashew butter, plain587 kcal
- Seeds, sesame butter, from whole seed, paste587 kcal
- Seeds, sunflower seed kernels, dry roasted582 kcal
- Seeds, sunflower seed kernels, dry roasted, salt added582 kcal
- Nuts, almonds, toasted, unblanched589 kcal
- Nuts, cashew nuts, oil roasted, salt added581 kcal
- Nuts, almonds, dried, blanched, unroasted590 kcal
- Nuts, cashew nuts, oil roasted580 kcal
- Nuts, almonds, dried, unblanched, unroasted579 kcal
- Coconut meat, desiccated, toasted592 kcal
- Seeds, sunflower seed kernels, oil roasted592 kcal
- Seeds, sunflower seed kernels, oil roasted, salt added592 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.