Calories in Samen, sesamsamenkerne, geröstet, mit Salzzusatz (geschält)

Generic food Cooked Nüsse und Samen

Samen, sesamsamenkerne, geröstet, mit Salzzusatz (geschält) contains 567 kcal per 100 g. A typical serving of 1 oz (28,4 g) provides about 161 kcal.

Roughly 72 % of its calories come from fat, with 17 % from carbohydrates and 11 % from protein (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 162 % of the Daily Value for Kupfer, 100 % of the Daily Value for Thiamin (B1) and 93 % of the Daily Value for Zink.

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.

567kcal per 100 g

17 gprotein

26 gcarbohydrates

48 gfat

161kcal in 1 oz (28,4 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	567 kcal
Total fat ?	48 g	62 %
Saturated fat ?	6,7 g	34 %
Cholesterol Z	0 mg	0 %
Sodium ?	588 mg	26 %
Total carbohydrates C	26 g	9 %
Dietary fiber ?	16,9 g	60 %
Total sugars I	0,48 g
Protein ?	17 g	34 %
Vitamin A C	3 µg	0,3 %
Vitamin C ?	0 mg	0 %
Vitamin D Z	0 µg	0 %
Vitamin E I	0,25 mg	2 %
Vitamin K I	0 µg	0 %
Thiamin (B1) ?	1,2 mg	100 %
Riboflavin (B2) ?	0,47 mg	36 %
Niacin (B3) ?	5,4 mg	34 %
Pantothensäure (B5) ?	0,68 mg	14 %
Vitamin B6 ?	0,15 mg	9 %
Folat (B9) C	96 µg	24 %
Vitamin B12 Z	0 µg	0 %
Cholin I	25,6 mg	5 %
Calcium ?	131 mg	10 %
Eisen ?	7,8 mg	43 %
Magnesium ?	346 mg	82 %
Phosphor ?	774 mg	62 %
Kalium ?	406 mg	9 %
Zink ?	10,2 mg	93 %
Kupfer ?	1,5 mg	162 %
Mangan ?	1,4 mg	62 %
Selen I	34,4 µg	63 %

% 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 11 %
Carbohydrates 17 %
Fat 72 %

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

Protein17 gabove the median for Nuss- und Saatgutprodukte (median 16,1 g)
Fiber16,9 gin the top quarter of Nuss- und Saatgutprodukte (median 8,4 g)
Sugars0,48 gin the lowest quarter of Nuss- und Saatgutprodukte (median 4,2 g)
Fat48 gbelow the median for Nuss- und Saatgutprodukte (median 48,8 g)
Saturated fat6,7 gabove the median for Nuss- und Saatgutprodukte (median 5,6 g)
Sodium588 mgin the top quarter of Nuss- und Saatgutprodukte (median 18 mg)
Protein per 100 kcal3 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 ?	18,1 g
Mehrfach ungesättigtes Fett ?	21 g

Amino acids (18)

Tryptophan ?	0,37 g
Threonin ?	0,7 g
Isoleucin ?	0,73 g
Leucin ?	1,3 g
Lysin ?	0,54 g
Methionin ?	0,56 g
Cystin ?	0,34 g
Phenylalanin ?	0,9 g
Tyrosin ?	0,71 g
Valin ?	0,95 g
Arginin ?	2,5 g
Histidin ?	0,5 g
Alanin ?	0,89 g
Asparaginsäure ?	1,6 g
Glutaminsäure ?	3,8 g
Glycin ?	1,2 g
Prolin ?	0,77 g
Serin ?	0,93 g

Individual fatty acids (19)

EPA (Omega-3, 20:5 n-3) ?	0 g
DHA (Omega-3, 22:6 n-3) ?	0 g
Linolsäure (Omega-6, 18:2) ?	20,7 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0 g
SFA 14:0 ?	0,12 g
SFA 16:0 ?	4,3 g
SFA 18:0 ?	2 g
MUFA 18:1 ?	17,9 g
PUFA 18:3 ?	0,36 g
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0,14 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0,067 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (7)

Beta-Carotin I	40 µg
Lycopin I	0 µg
Lutein + Zeaxanthin I	0 µg
Retinol Z	0 µg
Carotin, alpha I	0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z	0 IU
Cryptoxanthin, beta I	0 µg

Other components (11)

Wasser ?	5 g
Alkohol ?	0 g
Koffein Z	0 mg
Asche ?	4 g
Theobromin Z	0 mg
Energie ?	2.372 kJ
Vitamin A, IE ?	66 IU
Folsäure Z	0 µg
Folat, Lebensmittel ?	96 µg
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.

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, mandeln, gerösteter Honig, ungeblankt Cooked	594	18,2 g	27,9 g	49,9 g
Muttern, mandeln, trocken geröstet, ohne Zusatz von Salz Cooked	598	21 g	21 g	52,5 g
Mandeln	579	21,2 g	21,6 g	49,9 g
Muttern, pistaziennüsse, trocken geröstet, mit zugesetztem Salz Cooked	569	21,1 g	27,6 g	45,8 g
Muttern, pistaziennüsse, trocken geröstet, ohne Zusatz von Salz Cooked	572	21,1 g	28,3 g	45,8 g
Muttern, mischnüsse, trocken geröstet, mit Erdnüssen, mit zugesetztem Salz Cooked	594	17,3 g	25,4 g	51,5 g
Muttern, mandeln, blanchiert Cooked	590	21,4 g	18,7 g	52,5 g
Sonnenblumenkerne, glatt, ungesalzen	582	19,3 g	24,1 g	49,8 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 567 kcal. 1 oz (28,4 g): about 161 kcal. 1 Tasse (128 g): about 726 kcal.

Is Cooked Samen high in protein?

Cooked Samen contains 17 g of protein per 100 g (34 % of the 50 g Daily Value), or 4,8 g in 1 oz (28,4 g). About 11 % of its calories come from protein. Compared with other Nuss- und Saatgutprodukte, that is above the median (median 16,1 g).

How many carbs are in Cooked Samen?

Cooked Samen has 26 g of total carbohydrates per 100 g, including 16,9 g of fiber and 0,48 g of sugars.

How much fat is in Cooked Samen?

Cooked Samen contains 48 g of fat per 100 g, of which 6,7 g is saturated (34 % 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 (162 % DV), Thiamin (B1) (100 % DV), Zink (93 % DV), Magnesium (82 % DV) and Selen (63 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Cooked Samen?

100 g contains 588 mg of sodium, 26 % of the 2,300 mg Daily Value.

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

No. Per 100 g, Samen, sesamsamenkerne, geröstet, mit Salzzusatz (geschält) has 567 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 169416. 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: 100/100 (how it is calculated).

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