Nuts and Seeds
Seeds, sunflower seed kernels, toasted
Per 100 g of the edible portion · CNF 2026
619kcal per 100 g
17.2 gProtein
56.8 gFat
20.6 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 619 kcal2,590 kJ | — |
| Protein | 17.2 g | — |
| Fat | 56.8 g | 76% |
| of which saturated | 6 g | 30% |
| Monounsaturated fat | 10.8 g | — |
| Polyunsaturated fat | 37.5 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 20.6 g | — |
| Fibre | 11.5 g | 41% |
| Sodium | 3 mg | 0% |
| Water | 1 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 491 mg | 14% |
| Calcium | 57 mg | 4% |
| Magnesium | 129 mg | 31% |
| Phosphorus | 1,158 mg | 93% |
| Iron | 6.8 mg | 38% |
| Zinc | 5.3 mg | 48% |
| Copper | 1.8 mg | 204% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 30 mg | 199% |
| Thiamin (B1) | 0.33 mg | 27% |
| Riboflavin (B2) | 0.29 mg | 22% |
| Niacin (B3) | 4.2 mg | 26% |
| Vitamin B6 | 0.81 mg | 47% |
| Folate | 238 µg | 60% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 1.4 mg | 2% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy619 kcal · median 574 kcal
Protein17.2 g · median 15.5 g
Fibre11.5 g · median 8.8 g
Saturated fat6 g · median 5.3 g
Salt0.01 g · median 0.05 g
58% 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 · 204%
- Vitamin E30 mg · 199%
- Phosphorus1,158 mg · 93%
- Folate238 µg · 60%
- Zinc5.3 mg · 48%
Other foods in the group
More from “Nuts and Seeds”
- Nuts, walnuts, black, dried619 kcal
- Seeds, sunflower seed kernels, toasted, salt added619 kcal
- Seeds, sunflower seed butter617 kcal
- Seeds, sunflower seed butter, salt added617 kcal
- Nuts, simulated product, wheat-based, unflavoured, with salt622 kcal
- Nuts, mixed nuts, oil roasted without peanuts615 kcal
- Nuts, mixed nuts, oil roasted without peanuts, salt added615 kcal
- Nuts, almond butter, plain614 kcal
- Nuts, almond butter, plain, salt added614 kcal
- Nuts, almonds, oil roasted, blanched613 kcal
- Nuts, almonds, oil roasted, blanched, salt added613 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.