Samen, sonnenblumenkernmehl, teilweise entfettet: Nutrition Facts

Generic food Nüsse und Samen

Samen, sonnenblumenkernmehl, teilweise entfettet contains 326 kcal per 100 g. A typical serving of 1 EL (4 g) provides about 13 kcal.

Roughly 55 % of its calories come from protein, with 41 % 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 266 % of the Daily Value for Thiamin (B1), 190 % of the Daily Value for Kupfer and 132 % of the Daily Value for Pantothensäure (B5).

The data comes from USDA FoodData Central: SR Legacy.

326kcal per 100 g
48,1 gprotein
35,8 gcarbohydrates
1,6 gfat
13kcal in 1 EL (4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 326 kcal
Total fat ? 1,6 g 2 %
Saturated fat ? 0,14 g 0,7 %
Cholesterol Z 0 mg 0 %
Sodium ? 3 mg 0,1 %
Total carbohydrates C 35,8 g 13 %
Dietary fiber ? 5,2 g 19 %
Total sugars not reported
Protein ? 48,1 g 96 %
Vitamin A ? 2 µg0,2 %
Vitamin C ? 1,3 mg1 %
Vitamin D Z 0 µg0 %
Thiamin (B1) ? 3,2 mg266 %
Riboflavin (B2) ? 0,27 mg20 %
Niacin (B3) ? 7,3 mg46 %
Pantothensäure (B5) ? 6,6 mg132 %
Vitamin B6 ? 0,75 mg44 %
Folat (B9) C 222 µg56 %
Vitamin B12 Z 0 µg0 %
Calcium ? 114 mg9 %
Eisen ? 6,6 mg37 %
Magnesium ? 346 mg82 %
Phosphor ? 689 mg55 %
Kalium ? 67 mg1 %
Zink ? 5 mg45 %
Kupfer ? 1,7 mg190 %
Mangan ? 2 mg86 %
Selen I 58,2 µg106 %

% 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: 55 %Carbohydrates: 41 %Fat: 4 %326kcal / 100 g
  • Protein 55 %
  • Carbohydrates 41 %
  • 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

Thiamin (B1)266 %Kupfer190 %Pantothensäure (B5)132 %Selen106 %Mangan86 %Magnesium82 %Folat (B9)56 %Phosphor55 %Niacin (B3)46 %Zink45 %

Nutritional insights

  • Protein48,1 gin the top quarter of Nuss- und Saatgutprodukte (median 16,1 g)
  • Fiber5,2 gin the lowest quarter of Nuss- und Saatgutprodukte (median 8,4 g)
  • Fat1,6 gin the lowest quarter of Nuss- und Saatgutprodukte (median 48,8 g)
  • Saturated fat0,14 gin the lowest quarter of Nuss- und Saatgutprodukte (median 5,6 g)
  • Sodium3 mgin the lowest quarter of Nuss- und Saatgutprodukte (median 18 mg)
  • Protein per 100 kcal14,7 gprotein density, useful for comparing foods with different calorie levels
  • Water7,5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Einfach ungesättigtes Fett ?0,25 g
Mehrfach ungesättigtes Fett ?0,87 g
Amino acids (18)
Tryptophan ?0,74 g
Threonin ?2 g
Isoleucin ?2,4 g
Leucin ?3,5 g
Lysin ?2 g
Methionin ?1 g
Cystin ?0,95 g
Phenylalanin ?2,5 g
Tyrosin ?1,4 g
Valin ?2,8 g
Arginin ?5,1 g
Histidin ?1,3 g
Alanin ?2,4 g
Asparaginsäure ?5,2 g
Glutaminsäure ?11,8 g
Glycin ?3,1 g
Prolin ?2,5 g
Serin ?2,3 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) ?0,87 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 ?0,001 g
SFA 16:0 ?0,074 g
SFA 18:0 ?0,059 g
MUFA 18:1 ?0,25 g
PUFA 18:3 ?0,002 g
PUFA 20:4 ?0 g
MUFA 16:1 ?0,001 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0,001 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (2)
Retinol Z0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z0 IU
Other components (7)
Wasser ?7,5 g
Alkohol ?0 g
Asche ?7 g
Energie ?1.364 kJ
Vitamin A, IE ?49 IU
Folsäure Z0 µg
Folat, Lebensmittel ?222 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
Nährpulvermischung (Isopure) Dried or dry 359 58,1 g 29,1 g 1,2 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, 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 (Muskelmilch) Dried or dry 411 45,7 g 18,5 g 17,1 g
Nährpulvermischung (EAS Whey Protein Powder) Dried or dry 385 66,7 g 18 g 5,1 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 326 kcal. 1 EL (4 g): about 13 kcal. 1 Tasse (64 g): about 209 kcal.

Is Samen high in protein?

Samen contains 48,1 g of protein per 100 g (96 % of the 50 g Daily Value), or 1,9 g in 1 EL (4 g). About 55 % 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 35,8 g of total carbohydrates per 100 g, including 5,2 g of fiber.

How much fat is in Samen?

Samen contains 1,6 g of fat per 100 g, of which 0,14 g is saturated (0,7 % 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) (266 % DV), Kupfer (190 % DV), Pantothensäure (B5) (132 % DV), Selen (106 % DV) and Mangan (86 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Samen?

100 g contains 3 mg of sodium, 0,1 % of the 2,300 mg Daily Value.

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

No. Per 100 g, Samen, sonnenblumenkernmehl, teilweise entfettet has 326 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 170156. 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.