Calories in Frø, græskar- og squashfrø, hele, ristede, med tilsat salt
Generic food Cooked Nødder og frø
Frø, græskar- og squashfrø, hele, ristede, med tilsat salt contains 446 kcal per 100 g. A typical serving of 1 oz, 85 frø (28,4 g) provides about 126 kcal.
Roughly 46 % of its calories come from carbohydrates, with 38 % from fat and 16 % from protein (estimated with general energy factors).
That is less energy than the typical item in møtrik og frøprodukter on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 94 % of the Daily Value for zink, 77 % of the Daily Value for kobber and 62 % of the Daily Value for magnesium.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 446 kcal | |
| Total fat ? | 19,4 g | 25 % |
| Saturated fat ? | 3,7 g | 18 % |
| Cholesterol Z | 0 mg | 0 % |
| Sodium L | 2.541 mg | 110 % |
| Total carbohydrates C | 53,8 g | 20 % |
| Dietary fiber M | 18,4 g | 66 % |
| Total sugars | not reported | |
| Protein ? | 18,6 g | 37 % |
| Vitamin A C | 3 µg | 0,3 % |
| Vitamin C ? | 0,3 mg | 0,3 % |
| Vitamin D Z | 0 µg | 0 % |
| Thiamin (B1) ? | 0,034 mg | 3 % |
| Riboflavin (B2) ? | 0,052 mg | 4 % |
| Niacin (B3) ? | 0,29 mg | 2 % |
| Pantothensyre (B5) ? | 0,056 mg | 1 % |
| Vitamin B6 ? | 0,037 mg | 2 % |
| Folat (B9) C | 9 µg | 2 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Cholin ? | 39,1 mg | 7 % |
| Calcium ? | 55 mg | 4 % |
| Jern ? | 3,3 mg | 18 % |
| Magnesium ? | 262 mg | 62 % |
| Phosphor ? | 92 mg | 7 % |
| Kalium ? | 919 mg | 20 % |
| Zink ? | 10,3 mg | 94 % |
| Kobber ? | 0,69 mg | 77 % |
| Mangan ? | 0,5 mg | 22 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 16 %
- Carbohydrates 46 %
- Fat 38 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein18,6 gabove the median for møtrik og frøprodukter (median 16,1 g)
- Fiber18,4 gin the top quarter of møtrik og frøprodukter (median 8,4 g)
- Fat19,4 gin the lowest quarter of møtrik og frøprodukter (median 48,8 g)
- Saturated fat3,7 gbelow the median for møtrik og frøprodukter (median 5,6 g)
- Sodium2.541 mgin the top quarter of møtrik og frøprodukter (median 18 mg)
- Protein per 100 kcal4,2 gprotein density, useful for comparing foods with different calorie levels
- Water4,5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt ? | 6 g |
|---|---|
| Polyumættet fedt ? | 8,8 g |
Amino acids (18)
| Tryptophan Formand ? | 0,33 g |
|---|---|
| Threonin ? | 0,68 g |
| Isoleucin ? | 0,96 g |
| Leucin ? | 1,6 g |
| Lysin ? | 1,4 g |
| Methionin ? | 0,42 g |
| Cystin ? | 0,23 g |
| Phenylalanin ? | 0,92 g |
| Tyrosin ? | 0,77 g |
| Valine ? | 1,5 g |
| Arginin ? | 3 g |
| Histidin ? | 0,52 g |
| Alanin ? | 0,88 g |
| Asparaginsyre ? | 1,9 g |
| Glutaminsyre ? | 3,3 g |
| Glycin ? | 1,4 g |
| Proline ? | 0,76 g |
| Serine ? | 0,87 g |
Individual fatty acids (8)
| Linolsyre (omega- 6, 18: 2) ? | 8,8 g |
|---|---|
| SFA 12: 0 ? | 0,019 g |
| SFA 14: 0 ? | 0,022 g |
| SFA 16: 0 ? | 2,4 g |
| SFA 18: 0 ? | 1,2 g |
| MUFA 18: 1 ? | 6 g |
| PUFA 18: 3 ? | 0,077 g |
| MUFA 16: 1 ? | 0,042 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| D-vitamin (D2 + D3), internationale enheder Z | 0 IU |
Other components (7)
| Vand ? | 4,5 g |
|---|---|
| Aske ? | 3,8 g |
| Energi ? | 1.866 kJ |
| A-vitamin, IE ? | 62 IU |
| Folinsyre Z | 0 µg |
| Folat, mad ? | 9 µg |
| Betain M | 0,3 mg |
Other forms of Frø
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Frø, sisymbrium sp. seeds, hele, tørret Dried or dry | 318 | 12,1 g | 58,3 g | 4,6 g |
| Frø, krydderier i form af frøkapper, rå Raw | 89 | 4,1 g | 17,3 g | 0,53 g |
| Frø, krydderier i form af frø, ristede olier, med tilsat salt Cooked | 592 | 20,1 g | 22,9 g | 51,3 g |
| Frø, krydderier i form af frø, ristet, med tilsat salt Cooked | 619 | 17,2 g | 20,6 g | 56,8 g |
| Frø, solsikkefrøsmør, med tilsat salt | 617 | 17,3 g | 23,3 g | 55,2 g |
| Frø, sesamsmør, tahini, type kerner uspecificeret | 592 | 17,4 g | 21,5 g | 53 g |
| Frø, sesamsmør, tahini, fra ikke-ristede kerner (ikke-kemisk fjernet frøfrakke) | 607 | 18 g | 17,9 g | 56,4 g |
| Frø, krydderier i form af frø, tørret Dried or dry | 557 | 28,3 g | 15,3 g | 47,4 g |
| Frø, sesamsmør, tahini, fra rå og stenholdige kerner Raw | 570 | 17,8 g | 26,2 g | 48 g |
| Frø, krydderier i form af frø, tørret (dekoreret) Dried or dry | 631 | 20,5 g | 11,7 g | 61,2 g |
| Hørfrø | 534 | 18,3 g | 28,9 g | 42,2 g |
| Frø, krydderier i form af rødder / jordstængler, ristede, med tilsat salt Cooked | 574 | 29,8 g | 14,7 g | 49,1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hørfrø, jord | 514 | 18 g | 34,4 g | 37,3 g |
| Jordnødder, kogt Cooked | 318 | 13,5 g | 21,3 g | 22 g |
| Hørfrø | 545 | 18 g | 34,4 g | 37,3 g |
| Næringsstof pulverblanding, højt protein (Slim Fast) Dried or dry | 433 | 27,9 g | 50 g | 13,5 g |
| Nødder, kastanjer, europæiske, tørret, ikke skrællet Dried or dry | 374 | 6,4 g | 77,3 g | 4,5 g |
| Mel, kokosnødder | 424 | 16,1 g | 58,9 g | 15,3 g |
| Mel, chestnut | 385 | 5,3 g | 80,5 g | 4,6 g |
| Abrikoser | 486 | 16,5 g | 42,1 g | 30,7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked frø?
100 g of cooked frø has 446 kcal. 1 oz, 85 frø (28,4 g): about 126 kcal. 1 kop (64 g): about 285 kcal.
Is cooked frø high in protein?
Cooked frø contains 18,6 g of protein per 100 g (37 % of the 50 g Daily Value), or 5,3 g in 1 oz, 85 frø (28,4 g). About 16 % of its calories come from protein. Compared with other møtrik og frøprodukter, that is above the median (median 16,1 g).
How many carbs are in cooked frø?
Cooked frø has 53,8 g of total carbohydrates per 100 g, including 18,4 g of fiber.
How much fat is in cooked frø?
Cooked frø contains 19,4 g of fat per 100 g, of which 3,7 g is saturated (18 % of the Daily Value).
What vitamins and minerals does cooked frø contain?
Per 100 g, the most notable amounts relative to the Daily Value are zink (94 % DV), kobber (77 % DV), magnesium (62 % DV), mangan (22 % DV) and kalium (20 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked frø?
100 g contains 2.541 mg of sodium, 110 % of the 2,300 mg Daily Value.
Does frø have the same nutrition cooked and dried or dry?
No. Per 100 g, frø, græskar- og squashfrø, hele, ristede, med tilsat salt has 446 kcal, while frø, sisymbrium sp. seeds, hele, tørret has 318 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. april 2019. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168601. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.