Calories in Samen, brotfruchtsamen, geröstet

Generic food Cooked Nüsse und Samen

Samen, brotfruchtsamen, geröstet contains 207 kcal per 100 g. A typical serving of 1 oz (28,4 g) provides about 59 kcal.

Roughly 77 % 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 147 % of the Daily Value for Kupfer, 46 % of the Daily Value for Niacin (B3) and 34 % 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.

207kcal per 100 g
6,2 gprotein
40,1 gcarbohydrates
2,7 gfat
59kcal in 1 oz (28,4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 207 kcal
Total fat ? 2,7 g 3 %
Saturated fat ? 0,73 g 4 %
Cholesterol Z 0 mg 0 %
Sodium ? 28 mg 1 %
Total carbohydrates C 40,1 g 15 %
Dietary fiber I 6 g 21 %
Total sugars not reported
Protein ? 6,2 g 12 %
Vitamin A ? 15 µg2 %
Vitamin C ? 7,6 mg8 %
Vitamin D Z 0 µg0 %
Thiamin (B1) ? 0,41 mg34 %
Riboflavin (B2) ? 0,24 mg18 %
Niacin (B3) ? 7,4 mg46 %
Pantothensäure (B5) ? 1 mg20 %
Vitamin B6 ? 0,42 mg25 %
Folat (B9) C 59 µg15 %
Vitamin B12 Z 0 µg0 %
Calcium ? 86 mg7 %
Eisen ? 0,9 mg5 %
Magnesium ? 62 mg15 %
Phosphor ? 175 mg14 %
Kalium ? 1.082 mg23 %
Zink ? 1 mg9 %
Kupfer ? 1,3 mg147 %
Mangan ? 0,16 mg7 %

% 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: 77 %Fat: 12 %207kcal / 100 g
  • Protein 12 %
  • Carbohydrates 77 %
  • 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

Kupfer147 %Niacin (B3)46 %Thiamin (B1)34 %Vitamin B625 %Kalium23 %Pantothensäure (B5)20 %Riboflavin (B2)18 %Magnesium15 %Folat (B9)15 %Phosphor14 %

Nutritional insights

  • Protein6,2 gin the lowest quarter of Nuss- und Saatgutprodukte (median 16,1 g)
  • Fiber6 gbelow the median for Nuss- und Saatgutprodukte (median 8,4 g)
  • Fat2,7 gin the lowest quarter of Nuss- und Saatgutprodukte (median 48,8 g)
  • Saturated fat0,73 gin the lowest quarter of Nuss- und Saatgutprodukte (median 5,6 g)
  • Sodium28 mgabove the median for Nuss- und Saatgutprodukte (median 18 mg)
  • Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
  • Water49,7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Einfach ungesättigtes Fett ?0,34 g
Mehrfach ungesättigtes Fett ?1,4 g
Amino acids (18)
Tryptophan ?0,1 g
Threonin ?0,32 g
Isoleucin ?0,37 g
Leucin ?0,47 g
Lysin ?0,48 g
Methionin ?0,081 g
Cystin ?0,097 g
Phenylalanin ?0,67 g
Tyrosin ?0,46 g
Valin ?0,45 g
Arginin ?0,41 g
Histidin ?0,17 g
Alanin ?0,28 g
Asparaginsäure ?0,68 g
Glutaminsäure ?0,87 g
Glycin ?0,39 g
Prolin ?0,31 g
Serin ?0,42 g
Individual fatty acids (6)
Linolsäure (Omega-6, 18:2) ?1,1 g
SFA 16:0 ?0,48 g
SFA 18:0 ?0,25 g
MUFA 18:1 ?0,33 g
PUFA 18:3 ?0,33 g
MUFA 16:1 ?0,015 g
Carotenoids (2)
Retinol Z0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z0 IU
Other components (6)
Wasser ?49,7 g
Asche ?1,3 g
Energie ?866 kJ
Vitamin A, IE ?294 IU
Folsäure Z0 µg
Folat, Lebensmittel ?59 µg

Other forms of Samen

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

FoodCaloriesProteinCarbsFat
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

FoodCaloriesProteinCarbsFat
Muttern, kastanien, japanisch, geröstet Cooked 201 3 g 45,1 g 0,8 g
Muttern, kastanien, china, gekocht und gedämpft Cooked 153 2,9 g 33,6 g 0,76 g
Muttern, kastanien, europäisch, rohöl, ungeschält Raw 213 2,4 g 45,5 g 2,3 g
Muttern, kastanien, china, geröstet Cooked 239 4,5 g 52,4 g 1,2 g
Muttern, kastanien, europäisch, geröstet Cooked 245 3,2 g 53 g 2,2 g
Muttern, kastanien, europäisch, gekocht und gedämpft Cooked 131 2 g 27,8 g 1,4 g
Muttern, ginkgo-Nüsse, rohöl Raw 182 4,3 g 37,6 g 1,7 g
Muttern, kastanien, europäisch, rohöl, geschält Raw 196 1,6 g 44,2 g 1,3 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 207 kcal. 1 oz (28,4 g): about 59 kcal.

How much protein is in Cooked Samen?

Cooked Samen contains 6,2 g of protein per 100 g (12 % of the 50 g Daily Value), or 1,8 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 40,1 g of total carbohydrates per 100 g, including 6 g of fiber.

How much fat is in Cooked Samen?

Cooked Samen contains 2,7 g of fat per 100 g, of which 0,73 g is saturated (4 % 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 (147 % DV), Niacin (B3) (46 % DV), Thiamin (B1) (34 % DV), Vitamin B6 (25 % DV) and Kalium (23 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Cooked Samen?

100 g contains 28 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, geröstet has 207 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 170595. 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.