Nuts and Seeds
Seeds, sunflower seed kernels, dry roasted
Per 100 g of the edible portion · CNF 2026
582kcal per 100 g
19.3 gProtein
49.8 gFat
24.1 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 582 kcal2,435 kJ | — |
| Protein | 19.3 g | — |
| Fat | 49.8 g | 66% |
| of which saturated | 5.2 g | 26% |
| Monounsaturated fat | 9.5 g | — |
| Polyunsaturated fat | 32.9 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 24.1 g | — |
| of which sugars | 2.7 g | 3% |
| Fibre | 11.1 g | 40% |
| Sodium | 3 mg | 0% |
| Water | 1.2 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 850 mg | 25% |
| Calcium | 70 mg | 5% |
| Magnesium | 129 mg | 31% |
| Phosphorus | 1,155 mg | 92% |
| Iron | 3.8 mg | 21% |
| Zinc | 5.3 mg | 48% |
| Copper | 1.8 mg | 203% |
| Selenium | 79 µg | 144% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 5 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 26 mg | 174% |
| Vitamin K | 2.7 µg | 2% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.25 mg | 19% |
| Niacin (B3) | 7 mg | 44% |
| Vitamin B6 | 0.8 mg | 47% |
| Folate | 237 µg | 59% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 1.4 mg | 2% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy582 kcal · median 574 kcal
Protein19.3 g · median 15.5 g
Fibre11.1 g · median 8.8 g
Sugars2.7 g · median 4.3 g
Saturated fat5.2 g · median 5.3 g
Salt0.01 g · median 0.05 g
71% 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
- Copper1.8 mg · 203%
- Vitamin E26 mg · 174%
- Selenium79 µg · 144%
- Phosphorus1,155 mg · 92%
- Folate237 µg · 59%
Other foods in the group
More from “Nuts and Seeds”
- Seeds, sunflower seed kernels, dry roasted, salt added582 kcal
- Nuts, cashew nuts, oil roasted, salt added581 kcal
- Nuts, cashew nuts, oil roasted580 kcal
- Nuts, almonds, dried, unblanched, unroasted579 kcal
- Seeds, sunflower seed kernels, dried585 kcal
- Nuts, cashew butter, plain587 kcal
- Seeds, sesame butter, from whole seed, paste587 kcal
- Nuts, beechnuts, dried576 kcal
- Nuts, almonds, toasted, unblanched589 kcal
- Nuts, almonds, dried, blanched, unroasted590 kcal
- Nuts, cashew nuts, dry roasted574 kcal
- Nuts, cashew nuts, dry roasted, salt added574 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.