Samen, sesammehl, fettarm: Nutrition Facts

Samen, sesammehl, fettarm contains 333 kcal per 100 g. A typical serving of 1 oz (28,4 g) provides about 94 kcal.

Roughly 56 % of its calories come from protein, with 40 % from carbohydrates and 4 % 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 210 % of the Daily Value for Thiamin (B1), 158 % of the Daily Value for Kupfer and 91 % of the Daily Value for Zink.

The data comes from USDA FoodData Central: SR Legacy.

333kcal per 100 g

50,1 gprotein

35,5 gcarbohydrates

1,8 gfat

94kcal in 1 oz (28,4 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	333 kcal
Total fat ?	1,8 g	2 %
Saturated fat ?	0,2 g	1 %
Cholesterol Z	0 mg	0 %
Sodium ?	39 mg	2 %
Total carbohydrates C	35,5 g	13 %
Dietary fiber	not reported
Total sugars	not reported
Protein ?	50,1 g	100 %
Vitamin A ?	3 µg	0,3 %
Vitamin C ?	0 mg	0 %
Vitamin D Z	0 µg	0 %
Thiamin (B1) ?	2,5 mg	210 %
Riboflavin (B2) ?	0,27 mg	21 %
Niacin (B3) ?	12,5 mg	78 %
Pantothensäure (B5) ?	2,7 mg	55 %
Vitamin B6 ?	0,14 mg	8 %
Folat (B9) C	29 µg	7 %
Vitamin B12 Z	0 µg	0 %
Calcium ?	149 mg	11 %
Eisen ?	14,2 mg	79 %
Magnesium ?	338 mg	80 %
Phosphor ?	757 mg	61 %
Kalium ?	397 mg	8 %
Zink ?	10 mg	91 %
Kupfer ?	1,4 mg	158 %
Mangan ?	1,4 mg	61 %

% 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 56 %
Carbohydrates 40 %
Fat 4 %

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

Protein50,1 gin the top quarter of Nuss- und Saatgutprodukte (median 16,1 g)
Fat1,8 gin the lowest quarter of Nuss- und Saatgutprodukte (median 48,8 g)
Saturated fat0,2 gin the lowest quarter of Nuss- und Saatgutprodukte (median 5,6 g)
Sodium39 mgabove the median for Nuss- und Saatgutprodukte (median 18 mg)
Protein per 100 kcal15,1 gprotein density, useful for comparing foods with different calorie levels
Water7,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Einfach ungesättigtes Fett ?	0,54 g
Mehrfach ungesättigtes Fett ?	0,63 g

Amino acids (18)

Tryptophan ?	1,1 g
Threonin ?	2,1 g
Isoleucin ?	2,2 g
Leucin ?	3,8 g
Lysin ?	1,6 g
Methionin ?	1,7 g
Cystin ?	1 g
Phenylalanin ?	2,7 g
Tyrosin ?	2,1 g
Valin ?	2,8 g
Arginin ?	7,4 g
Histidin ?	1,5 g
Alanin ?	2,6 g
Asparaginsäure ?	4,7 g
Glutaminsäure ?	11,2 g
Glycin ?	3,4 g
Prolin ?	2,3 g
Serin ?	2,7 g

Individual fatty acids (8)

Linolsäure (Omega-6, 18:2) ?	0,62 g
SFA 14:0 ?	0,004 g
SFA 16:0 ?	0,13 g
SFA 18:0 ?	0,06 g
MUFA 18:1 ?	0,54 g
PUFA 18:3 ?	0,011 g
MUFA 16:1 ?	0,004 g
MUFA 20:1 ?	0,002 g

Carotenoids (2)

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

Other components (6)

Wasser ?	7,1 g
Asche ?	5,5 g
Energie ?	1.393 kJ
Vitamin A, IE ?	64 IU
Folsäure Z	0 µg
Folat, Lebensmittel ?	29 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
Nährpulvermischung (Isopure) Dried or dry	359	58,1 g	29,1 g	1,2 g
Nährpulvermischung, proteinreich (Herbalife) Dried or dry	392	53,6 g	20,4 g	10,7 g
Nährpulvermischung, high Protein, NFS Dried or dry	392	53,6 g	20,4 g	10,7 g
Nährpulvermischung, licht (Muskelmilch) Dried or dry	396	50 g	22 g	12 g
Nährpulvermischung, protein, licht, NFS Dried or dry	396	50 g	22 g	12 g
Nährpulvermischung (EAS Whey Protein Powder) Dried or dry	385	66,7 g	18 g	5,1 g
Nährpulvermischung (Muskelmilch) Dried or dry	411	45,7 g	18,5 g	17,1 g
Nährpulvermischung, protein, sojabasis, NFS Dried or dry	388	55,6 g	28,9 g	5,6 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 333 kcal. 1 oz (28,4 g): about 94 kcal.

Is Samen high in protein?

Samen contains 50,1 g of protein per 100 g (100 % of the 50 g Daily Value), or 14,2 g in 1 oz (28,4 g). About 56 % 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 35,5 g of total carbohydrates per 100 g.

How much fat is in Samen?

Samen contains 1,8 g of fat per 100 g, of which 0,2 g is saturated (1 % of the Daily Value).

What vitamins and minerals does Samen contain?

Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (210 % DV), Kupfer (158 % DV), Zink (91 % DV), Magnesium (80 % DV) and Eisen (79 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Samen?

100 g contains 39 mg of sodium, 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, sesammehl, fettarm has 333 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 170560. 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: 90/100 (how it is calculated).

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