Calories in Samen, brotfruchtsamen, gekocht

Samen, brotfruchtsamen, gekocht contains 168 kcal per 100 g. A typical serving of 1 oz (28,4 g) provides about 48 kcal.

Roughly 75 % of its calories come from carbohydrates, with 12 % from protein and 12 % from fat (estimated with general energy factors).

That is less energy than the typical item in Nuss- und Saatgutprodukte on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.

100 g provides 119 % of the Daily Value for Kupfer, 33 % of the Daily Value for Niacin (B3) and 24 % of the Daily Value for Thiamin (B1).

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.

168kcal per 100 g

5,3 gprotein

32 gcarbohydrates

2,3 gfat

48kcal in 1 oz (28,4 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	168 kcal
Total fat ?	2,3 g	3 %
Saturated fat ?	0,62 g	3 %
Cholesterol Z	0 mg	0 %
Sodium ?	23 mg	1 %
Total carbohydrates C	32 g	12 %
Dietary fiber I	4,8 g	17 %
Total sugars	not reported
Protein ?	5,3 g	11 %
Vitamin A ?	12 µg	1 %
Vitamin C ?	6,1 mg	7 %
Vitamin D Z	0 µg	0 %
Thiamin (B1) ?	0,29 mg	24 %
Riboflavin (B2) ?	0,17 mg	13 %
Niacin (B3) ?	5,3 mg	33 %
Pantothensäure (B5) ?	0,82 mg	16 %
Vitamin B6 ?	0,3 mg	18 %
Folat (B9) C	49 µg	12 %
Vitamin B12 Z	0 µg	0 %
Calcium ?	61 mg	5 %
Eisen ?	0,6 mg	3 %
Magnesium ?	50 mg	12 %
Phosphor ?	124 mg	10 %
Kalium ?	875 mg	19 %
Zink ?	0,83 mg	8 %
Kupfer ?	1,1 mg	119 %
Mangan ?	0,13 mg	6 %

% 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 12 %
Carbohydrates 75 %
Fat 12 %

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

Protein5,3 gin the lowest quarter of Nuss- und Saatgutprodukte (median 16,1 g)
Fiber4,8 gin the lowest quarter of Nuss- und Saatgutprodukte (median 8,4 g)
Fat2,3 gin the lowest quarter of Nuss- und Saatgutprodukte (median 48,8 g)
Saturated fat0,62 gin the lowest quarter of Nuss- und Saatgutprodukte (median 5,6 g)
Sodium23 mgabove the median for Nuss- und Saatgutprodukte (median 18 mg)
Protein per 100 kcal3,2 gprotein density, useful for comparing foods with different calorie levels
Water59,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Einfach ungesättigtes Fett ?	0,29 g
Mehrfach ungesättigtes Fett ?	1,2 g

Amino acids (18)

Tryptophan ?	0,088 g
Threonin ?	0,28 g
Isoleucin ?	0,32 g
Leucin ?	0,4 g
Lysin ?	0,41 g
Methionin ?	0,069 g
Cystin ?	0,083 g
Phenylalanin ?	0,57 g
Tyrosin ?	0,39 g
Valin ?	0,38 g
Arginin ?	0,35 g
Histidin ?	0,15 g
Alanin ?	0,24 g
Asparaginsäure ?	0,59 g
Glutaminsäure ?	0,74 g
Glycin ?	0,33 g
Prolin ?	0,26 g
Serin ?	0,36 g

Individual fatty acids (6)

Linolsäure (Omega-6, 18:2) ?	0,94 g
SFA 16:0 ?	0,41 g
SFA 18:0 ?	0,21 g
MUFA 18:1 ?	0,28 g
PUFA 18:3 ?	0,28 g
MUFA 16:1 ?	0,012 g

Carotenoids (2)

Retinol Z	0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z	0 IU

Other components (6)

Wasser ?	59,3 g
Asche ?	1,1 g
Energie ?	703 kJ
Vitamin A, IE ?	238 IU
Folsäure Z	0 µg
Folat, Lebensmittel ?	49 µg

Other forms of Samen

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Samen, sisymbrium sp. Samen, ganzes, getrocknet Dried or dry	318	12,1 g	58,3 g	4,6 g
Samen, lotussamen, rohöl Raw	89	4,1 g	17,3 g	0,53 g
Samen, sonnenblumenkerne, geröstetes Öl, mit zugesetztem Salz Cooked	592	20,1 g	22,9 g	51,3 g
Samen, sonnenblumenkerne, geröstet, mit zugesetztem Salz Cooked	619	17,2 g	20,6 g	56,8 g
Samen, sonnenblumenkernbutter, mit zugesetztem Salz	617	17,3 g	23,3 g	55,2 g
Samen, kürbis- und Kürbissamen, ganzes, geröstet, mit zugesetztem Salz Cooked	446	18,6 g	53,8 g	19,4 g
Samen, sesambutter, tahini, art der Kerne nicht spezifiziert	592	17,4 g	21,5 g	53 g
Samen, sesambutter, tahini, aus nicht gerösteten Kernen (nicht chemisch entfernte Saathülle)	607	18 g	17,9 g	56,4 g
Samen, kerne von Wassermelonenkernen, getrocknet Dried or dry	557	28,3 g	15,3 g	47,4 g
Samen, sesambutter, tahini, aus Roh- und Steinmehlkörnern Raw	570	17,8 g	26,2 g	48 g
Samen, sesamsamenkerne, getrocknet (entschält) Dried or dry	631	20,5 g	11,7 g	61,2 g
Leinsamen	534	18,3 g	28,9 g	42,2 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
Muttern, kastanien, china, gekocht und gedämpft Cooked	153	2,9 g	33,6 g	0,76 g
Muttern, kastanien, europäisch, gekocht und gedämpft Cooked	131	2 g	27,8 g	1,4 g
Muttern, kastanien, japanisch, geröstet Cooked	201	3 g	45,1 g	0,8 g
Muttern, ginkgo-Nüsse, rohöl Raw	182	4,3 g	37,6 g	1,7 g
Muttern, kastanien, japanisch, rohöl Raw	154	2,3 g	34,9 g	0,53 g
Muttern, kastanien, china, geröstet Cooked	239	4,5 g	52,4 g	1,2 g
Muttern, kastanien, europäisch, rohöl, ungeschält Raw	213	2,4 g	45,5 g	2,3 g
Muttern, ginkgo-Nüsse, konserven Canned	111	2,3 g	22,1 g	1,6 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in Cooked Samen?

100 g of Cooked Samen has 168 kcal. 1 oz (28,4 g): about 48 kcal.

How much protein is in Cooked Samen?

Cooked Samen contains 5,3 g of protein per 100 g (11 % of the 50 g Daily Value), or 1,5 g in 1 oz (28,4 g). About 12 % of its calories come from protein. Compared with other Nuss- und Saatgutprodukte, that is in the lowest quarter (median 16,1 g).

How many carbs are in Cooked Samen?

Cooked Samen has 32 g of total carbohydrates per 100 g, including 4,8 g of fiber.

How much fat is in Cooked Samen?

Cooked Samen contains 2,3 g of fat per 100 g, of which 0,62 g is saturated (3 % of the Daily Value).

What vitamins and minerals does Cooked Samen contain?

Per 100 g, the most notable amounts relative to the Daily Value are Kupfer (119 % DV), Niacin (B3) (33 % DV), Thiamin (B1) (24 % DV), Kalium (19 % DV) and Vitamin B6 (18 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Cooked Samen?

100 g contains 23 mg of sodium, 1 % of the 2,300 mg Daily Value.

Does Samen have the same nutrition Cooked and Dried or dry?

No. Per 100 g, Samen, brotfruchtsamen, gekocht has 168 kcal, while Samen, sisymbrium sp. Samen, ganzes, getrocknet 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 170145. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.

Last updated: 6. November 2026. Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.