Nuts and Seeds
Seeds, sunflower seed kernels, oil roasted
Per 100 g of the edible portion · CNF 2026
592kcal per 100 g
20.1 gProtein
51.3 gFat
22.9 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 592 kcal2,477 kJ | — |
| Protein | 20.1 g | — |
| Fat | 51.3 g | 68% |
| of which saturated | 7.1 g | 35% |
| Monounsaturated fat | 8.1 g | — |
| Polyunsaturated fat | 34.3 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 22.9 g | — |
| of which sugars | 3.1 g | 3% |
| Fibre | 8.9 g | 32% |
| Sodium | 3 mg | 0% |
| Water | 1.5 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 483 mg | 14% |
| Calcium | 87 mg | 7% |
| Magnesium | 127 mg | 30% |
| Phosphorus | 1,139 mg | 91% |
| Iron | 4.3 mg | 24% |
| Zinc | 5.2 mg | 47% |
| Copper | 1.8 mg | 200% |
| Selenium | 78 µg | 142% |
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 | 36 mg | 242% |
| Vitamin K | 3.1 µg | 3% |
| Thiamin (B1) | 0.32 mg | 27% |
| Riboflavin (B2) | 0.28 mg | 22% |
| Niacin (B3) | 4.1 mg | 26% |
| Vitamin B6 | 0.79 mg | 47% |
| Folate | 234 µg | 59% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 1.1 mg | 1% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy592 kcal · median 574 kcal
Protein20.1 g · median 15.5 g
Fibre8.9 g · median 8.8 g
Sugars3.1 g · median 4.3 g
Saturated fat7.1 g · median 5.3 g
Salt0.01 g · median 0.05 g
75% 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 E36 mg · 242%
- Copper1.8 mg · 200%
- Selenium78 µg · 142%
- Phosphorus1,139 mg · 91%
- Folate234 µg · 59%
Other foods in the group
More from “Nuts and Seeds”
- Coconut meat, desiccated, toasted592 kcal
- Seeds, sunflower seed kernels, oil roasted, salt added592 kcal
- Nuts, almonds, dried, blanched, unroasted590 kcal
- Nuts, almonds, honey roasted, unblanched, salt added594 kcal
- Nuts, mixed nuts, dry roasted with peanuts, salt added594 kcal
- Nuts, almonds, toasted, unblanched589 kcal
- Seeds, sesame butter, tahini, roasted and toasted kernels595 kcal
- Nuts, cashew butter, plain587 kcal
- Seeds, sesame butter, from whole seed, paste587 kcal
- Nuts, almonds, dry roasted, unblanched598 kcal
- Nuts, almonds, dry roasted, unblanched, salt added598 kcal
- Seeds, sunflower seed kernels, dried585 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.