Calories in Samen, kürbis- und Kürbiskerne, geröstet, mit zugesetztem Salz
Generic food Cooked Nüsse und Samen
Samen, kürbis- und Kürbiskerne, geröstet, mit zugesetztem Salz contains 574 kcal per 100 g. A typical serving of 1 oz (28,4 g) provides about 163 kcal.
Roughly 71 % of its calories come from fat, with 19 % from protein and 9 % 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 195 % of the Daily Value for Mangan, 142 % of the Daily Value for Kupfer and 131 % 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, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 574 kcal | |
| Total fat M | 49,1 g | 63 % |
| Saturated fat C | 8,5 g | 43 % |
| Trans fat C | 0,042 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium M | 256 mg | 11 % |
| Total carbohydrates C | 14,7 g | 5 % |
| Dietary fiber M | 6,5 g | 23 % |
| Total sugars M | 1,3 g | |
| Protein M | 29,8 g | 60 % |
| Vitamin A M | 0 µg | 0 % |
| Vitamin C ? | 1,8 mg | 2 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E M | 0,56 mg | 4 % |
| Vitamin K M | 4,5 µg | 4 % |
| Thiamin (B1) M | 0,07 mg | 6 % |
| Riboflavin (B2) M | 0,15 mg | 12 % |
| Niacin (B3) M | 4,4 mg | 28 % |
| Pantothensäure (B5) M | 0,57 mg | 11 % |
| Vitamin B6 M | 0,1 mg | 6 % |
| Folat (B9) C | 57 µg | 14 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Cholin ? | 63 mg | 11 % |
| Calcium M | 52 mg | 4 % |
| Eisen M | 8,1 mg | 45 % |
| Magnesium M | 550 mg | 131 % |
| Phosphor M | 1.174 mg | 94 % |
| Kalium M | 788 mg | 17 % |
| Zink M | 7,6 mg | 69 % |
| Kupfer M | 1,3 mg | 142 % |
| Mangan M | 4,5 mg | 195 % |
| Selen I | 9,4 µg | 17 % |
% 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 19 %
- Carbohydrates 9 %
- Fat 71 %
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
- Protein29,8 gin the top quarter of Nuss- und Saatgutprodukte (median 16,1 g)
- Fiber6,5 gbelow the median for Nuss- und Saatgutprodukte (median 8,4 g)
- Sugars1,3 gin the lowest quarter of Nuss- und Saatgutprodukte (median 4,2 g)
- Fat49,1 gabove the median for Nuss- und Saatgutprodukte (median 48,8 g)
- Saturated fat8,5 gin the top quarter of Nuss- und Saatgutprodukte (median 5,6 g)
- Sodium256 mgin the top quarter of Nuss- und Saatgutprodukte (median 18 mg)
- Protein per 100 kcal5,2 gprotein density, useful for comparing foods with different calorie levels
- Water2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 15,7 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 19,9 g |
Sugars and starch (7)
| Stärke M | 0,74 g |
|---|---|
| Saccharose M | 1,1 g |
| Glucose M | 0,07 g |
| Fruktose M | 0,07 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0,57 g |
|---|---|
| Threonin M | 0,99 g |
| Isoleucin M | 1,3 g |
| Leucin M | 2,4 g |
| Lysin M | 1,2 g |
| Methionin M | 0,6 g |
| Cystin M | 0,33 g |
| Phenylalanin M | 1,7 g |
| Tyrosin M | 1,1 g |
| Valin M | 1,6 g |
| Arginin M | 5,3 g |
| Histidin M | 0,77 g |
| Alanin M | 1,5 g |
| Asparaginsäure M | 2,9 g |
| Glutaminsäure M | 6,1 g |
| Glycin M | 1,8 g |
| Prolin M | 1,3 g |
| Serin M | 1,7 g |
Individual fatty acids (46)
| EPA (Omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0,11 g |
| Linolsäure (Omega-6, 18:2) ? | 19,6 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0,007 g |
| SFA 8:0 M | 0,002 g |
| SFA 10:0 M | 0,002 g |
| SFA 12:0 M | 0,006 g |
| SFA 14:0 M | 0,058 g |
| SFA 16:0 M | 5,2 g |
| SFA 18:0 M | 2,9 g |
| SFA 20:0 M | 0,22 g |
| MUFA 18:1 ? | 15,6 g |
| PUFA 18:3 ? | 0,11 g |
| PUFA 20:4 M | 0,12 g |
| SFA 22:0 M | 0,06 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0,044 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0,053 g |
| MUFA 22:1 ? | 0,001 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0,008 g |
| SFA 17:0 M | 0,038 g |
| SFA 24:0 M | 0,043 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0,015 g |
| TFA 22:1 t M | 0,001 g |
| TFA 18:2 t nicht näher definiert M | 0,026 g |
| PUFA 18:2 CLA M | 0,005 g |
| MUFA 24:1 c M | 0,01 g |
| PUFA 20:2 n-6 c,c M | 0,012 g |
| MUFA 16:1 c M | 0,044 g |
| MUFA 18:1 c M | 15,6 g |
| PUFA 18:2 n-6 c,c M | 19,6 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Gesamt-trans-Monoensäuren C | 0,016 g |
| Gesamt-trans-Polyensäuren C | 0,026 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0,005 g |
Carotenoids (14)
| Beta-Carotin M | 5 µg |
|---|---|
| Lycopin M | 0 µg |
| Lutein + Zeaxanthin M | 30 µg |
| Retinol Z | 0 µg |
| Carotin, alpha M | 1 µg |
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0,09 mg |
| Tocopherol, gamma M | 12,7 mg |
| Tocopherol, Delta M | 0,28 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Sterols (3)
| Stigmasterin M | 0 mg |
|---|---|
| Campesterin M | 3 mg |
| Beta-Sitosterin M | 13 mg |
Other components (14)
| Wasser M | 2 g |
|---|---|
| Alkohol ? | 0 g |
| Koffein Z | 0 mg |
| Asche ? | 4,4 g |
| Theobromin Z | 0 mg |
| Energie C | 2.401 kJ |
| Vitamin A, IE M | 8 IU |
| Vitamin K (Menachinon-4) M | 0 µg |
| Vitamin K (Dihydrophyllochinon) M | 0 µg |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel ? | 57 µg |
| Betain M | 1,5 mg |
| Vitamin E, zugesetzt Z | 0 mg |
| Vitamin B-12, zugesetzt Z | 0 µg |
Other forms of Samen
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Erdnüsse, geröstet, gesalzen Cooked | 599 | 28 g | 15,3 g | 52,5 g |
| Erdnüsse, geröstet, ungesalzen Cooked | 599 | 28 g | 15,3 g | 52,5 g |
| Erdnüsse, trocken geröstet, gesalzen Cooked | 587 | 24,4 g | 21,3 g | 49,7 g |
| Erdnüsse, trocken geröstet, ungesalzen Cooked | 587 | 24,4 g | 21,3 g | 49,7 g |
| Erdnüsse, trocken geröstet, leicht gesalzen Cooked | 584 | 24,2 g | 21,2 g | 49,4 g |
| Muttern, mischnüsse, trocken geröstet, mit Erdnüssen, salzzusatz, PLANTER-Pistazienmischung Cooked | 572 | 23,3 g | 23,1 g | 47,5 g |
| Kürbiskerne, NFS | 574 | 29,8 g | 14,7 g | 49 g |
| Kürbiskerne, ungesalzen | 574 | 29,8 g | 14,7 g | 49 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 574 kcal. 1 oz (28,4 g): about 163 kcal. 1 Tasse (118 g): about 677 kcal.
Is Cooked Samen high in protein?
Cooked Samen contains 29,8 g of protein per 100 g (60 % of the 50 g Daily Value), or 8,5 g in 1 oz (28,4 g). About 19 % 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 Cooked Samen?
Cooked Samen has 14,7 g of total carbohydrates per 100 g, including 6,5 g of fiber and 1,3 g of sugars.
How much fat is in Cooked Samen?
Cooked Samen contains 49,1 g of fat per 100 g, of which 8,5 g is saturated (43 % 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 Mangan (195 % DV), Kupfer (142 % DV), Magnesium (131 % DV), Phosphor (94 % DV) and Zink (69 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cooked Samen?
100 g contains 256 mg of sodium, 11 % of the 2,300 mg Daily Value.
Does Samen have the same nutrition Cooked and Dried or dry?
No. Per 100 g, Samen, kürbis- und Kürbiskerne, geröstet, mit zugesetztem Salz has 574 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 169415. 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.