Calories in Samen, hanfsamen, geschält

Generic food Nüsse und Samen

Samen, hanfsamen, geschält contains 553 kcal per 100 g. A typical serving of 3 EL (30 g) provides about 166 kcal.

Roughly 73 % of its calories come from fat, with 21 % from protein and 6 % from carbohydrates (estimated with general energy factors).

That is close to the median for Nuss- und Saatgutprodukte on FoodFactly (574 kcal per 100 g).

100 g provides 330 % of the Daily Value for Mangan, 178 % of the Daily Value for Kupfer and 167 % of the Daily Value for Magnesium.

The data comes from USDA FoodData Central: SR Legacy.

553kcal per 100 g
31,6 gprotein
8,7 gcarbohydrates
48,8 gfat
166kcal in 3 EL (30 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 553 kcal
Total fat C 48,8 g 63 %
Saturated fat I 4,6 g 23 %
Trans fat I 0 g
Cholesterol I 0 mg 0 %
Sodium I 5 mg 0,2 %
Total carbohydrates C 8,7 g 3 %
Dietary fiber I 4 g 14 %
Total sugars I 1,5 g
Protein C 31,6 g 63 %
Vitamin A C 1 µg0,1 %
Vitamin C I 0,5 mg0,6 %
Vitamin E I 0,8 mg5 %
Thiamin (B1) I 1,3 mg106 %
Riboflavin (B2) I 0,29 mg22 %
Niacin (B3) I 9,2 mg57 %
Vitamin B6 I 0,6 mg35 %
Folat (B9) C 110 µg28 %
Calcium I 70 mg5 %
Eisen I 8 mg44 %
Magnesium I 700 mg167 %
Phosphor I 1.650 mg132 %
Kalium I 1.200 mg26 %
Zink I 9,9 mg90 %
Kupfer I 1,6 mg178 %
Mangan I 7,6 mg330 %

% 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: 21 %Carbohydrates: 6 %Fat: 73 %553kcal / 100 g
  • Protein 21 %
  • Carbohydrates 6 %
  • Fat 73 %

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

Mangan330 %Kupfer178 %Magnesium167 %Phosphor132 %Thiamin (B1)106 %Zink90 %Niacin (B3)57 %Eisen44 %Vitamin B635 %Folat (B9)28 %

Nutritional insights

  • Protein31,6 gin the top quarter of Nuss- und Saatgutprodukte (median 16,1 g)
  • Fiber4 gin the lowest quarter of Nuss- und Saatgutprodukte (median 8,4 g)
  • Sugars1,5 gin the lowest quarter of Nuss- und Saatgutprodukte (median 4,2 g)
  • Saturated fat4,6 gbelow the median for Nuss- und Saatgutprodukte (median 5,6 g)
  • Sodium5 mgbelow the median for Nuss- und Saatgutprodukte (median 18 mg)
  • Protein per 100 kcal5,7 gprotein density, useful for comparing foods with different calorie levels
  • Water5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Einfach ungesättigtes Fett I5,4 g
Mehrfach ungesättigtes Fett I38,1 g
Sugars and starch (5)
Saccharose I0,85 g
Glucose I0,2 g
Fruktose I0,31 g
Lactose I0,07 g
Maltose I0,07 g
Amino acids (18)
Tryptophan C0,37 g
Threonin C1,3 g
Isoleucin C1,3 g
Leucin C2,2 g
Lysin C1,3 g
Methionin C0,93 g
Cystin C0,67 g
Phenylalanin C1,4 g
Tyrosin C1,3 g
Valin C1,8 g
Arginin C4,6 g
Histidin C0,97 g
Alanin C1,5 g
Asparaginsäure C3,7 g
Glutaminsäure C6,3 g
Glycin C1,6 g
Prolin C1,6 g
Serin C1,7 g
Individual fatty acids (15)
ALA (omega-3, 18:3 n-3) I8,7 g
Linolsäure (Omega-6, 18:2) ?27,5 g
SFA 16:0 I2,9 g
SFA 18:0 I1,2 g
SFA 20:0 I0,31 g
MUFA 18:1 C5,3 g
PUFA 18:3 ?10 g
SFA 22:0 I0,12 g
PUFA 18:4 I0,62 g
MUFA 20:1 I0,12 g
SFA 24:0 I0,056 g
PUFA 18:2 CLA I0,2 g
MUFA 18:1 c I5 g
PUFA 18:2 n-6 c,c I27,4 g
PUFA 18:3 n-6 c,c,c I1,3 g
Carotenoids (1)
Beta-Carotin I7 µg
Other components (6)
Wasser C5 g
Asche C6,1 g
Energie C2.313 kJ
Vitamin A, IE I11 IU
Folsäure Z0 µg
Folat, Lebensmittel I110 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
Kürbiskerne, gesalzen 567 29,5 g 14,5 g 48,5 g
Kürbiskerne, NFS 574 29,8 g 14,7 g 49 g
Kürbiskerne, ungesalzen 574 29,8 g 14,7 g 49 g
Erdnüsse, nicht geröstet 567 25,8 g 16,1 g 49,2 g
Mehl, mandel 578 26,2 g 16,2 g 50,2 g
Erdnussbutter, vitamin und Mineral angereichert 591 25,7 g 18,8 g 50,8 g
Erdnüsse, NFS 587 24,4 g 21,3 g 49,7 g
Erdnussbutter, niedrigerer Zucker 650 24,8 g 14,2 g 54,9 g

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

Frequently asked questions

How many calories are in Samen?

100 g of Samen has 553 kcal. 3 EL (30 g): about 166 kcal.

Is Samen high in protein?

Samen contains 31,6 g of protein per 100 g (63 % of the 50 g Daily Value), or 9,5 g in 3 EL (30 g). About 21 % of its calories come from protein. Compared with other Nuss- und Saatgutprodukte, that is among the highest quarter (median 16,1 g).

How many carbs are in Samen?

Samen has 8,7 g of total carbohydrates per 100 g, including 4 g of fiber and 1,5 g of sugars.

How much fat is in Samen?

Samen contains 48,8 g of fat per 100 g, of which 4,6 g is saturated (23 % of the Daily Value).

What vitamins and minerals does Samen contain?

Per 100 g, the most notable amounts relative to the Daily Value are Mangan (330 % DV), Kupfer (178 % DV), Magnesium (167 % DV), Phosphor (132 % DV) and Thiamin (B1) (106 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Samen?

100 g contains 5 mg of sodium, 0,2 % of the 2,300 mg Daily Value.

Does Samen have the same nutrition Not specified and Dried or dry?

No. Per 100 g, Samen, hanfsamen, geschält has 553 kcal, while Samen, sisymbrium sp. Samen, ganzes, getrocknet has 318 kcal. Processing 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 170148. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

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