Calories in Samen, sonnenblumenkerne, kernmaterial, rohöl
Generic food Raw Nüsse und Samen
Samen, sonnenblumenkerne, kernmaterial, rohöl contains 571 kcal per 100 g. A typical serving of Referenzbetrag, RACC (30 g) provides about 171 kcal.
Roughly 72 % of its calories come from fat, with 16 % from carbohydrates and 12 % 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 209 % of the Daily Value for Kupfer, 114 % of the Daily Value for Mangan and 72 % of the Daily Value for Magnesium.
These values are for the Raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 571 kcal | |
| Total fat M | 48,4 g | 62 % |
| Saturated fat | not reported | |
| Sodium M | 0 mg | 0 % |
| Total carbohydrates C | 24,5 g | 9 % |
| Dietary fiber M | 7,2 g | 26 % |
| Total sugars | not reported | |
| Protein C | 18,9 g | 38 % |
| Calcium M | 116 mg | 9 % |
| Eisen M | 4,4 mg | 24 % |
| Magnesium M | 302 mg | 72 % |
| Phosphor M | 732 mg | 59 % |
| Kalium M | 657 mg | 14 % |
| Zink M | 5,6 mg | 51 % |
| Kupfer M | 1,9 mg | 209 % |
| Mangan M | 2,6 mg | 114 % |
| Selen M | 17,8 µg | 32 % |
% 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 12 %
- Carbohydrates 16 %
- 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
- Protein18,9 gabove the median for Nuss- und Saatgutprodukte (median 16,1 g)
- Fiber7,2 gbelow the median for Nuss- und Saatgutprodukte (median 8,4 g)
- Fat48,4 gbelow the median for Nuss- und Saatgutprodukte (median 48,8 g)
- Sodium0 mgin the lowest quarter of Nuss- und Saatgutprodukte (median 18 mg)
- Protein per 100 kcal3,3 gprotein density, useful for comparing foods with different calorie levels
- Water4,9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Other components (3)
| Wasser M | 4,9 g |
|---|---|
| Stickstoff M | 3,6 g |
| Asche M | 3,3 g |
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 |
|---|---|---|---|---|
| Muttern, mandeln, ganzes, rohöl Raw | 584 | 21,5 g | 20 g | 51,1 g |
| Muttern, haselnüsse oder Filberts, rohöl Raw | 602 | 13,5 g | 26,5 g | 53,5 g |
| Pistaziennüsse, rohöl Raw | 560 | 20,2 g | 27,2 g | 45,3 g |
| Kaschu-Nüsse, rohöl Raw | 553 | 18,2 g | 30,2 g | 43,9 g |
| Muttern, brasilnüsse, rohöl Raw | 621 | 15 g | 21,6 g | 57,4 g |
| Muttern, mischnüsse, geröstetes Öl, ohne Erdnüsse, leicht gesalzen Cooked | 607 | 17,9 g | 25 g | 50 g |
| Mischsaatgut | 580 | 22 g | 21,7 g | 49,6 g |
| Muttern, mischnüsse, trocken geröstet, mit Erdnüssen, salzzusatz, GELÖSTER ROASTER Cooked | 608 | 18 g | 24,6 g | 53,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Raw Samen?
100 g of Raw Samen has 571 kcal. Referenzbetrag, RACC (30 g): about 171 kcal.
Is Raw Samen high in protein?
Raw Samen contains 18,9 g of protein per 100 g (38 % of the 50 g Daily Value), or 5,7 g in Referenzbetrag, RACC (30 g). About 12 % 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 Raw Samen?
Raw Samen has 24,5 g of total carbohydrates per 100 g, including 7,2 g of fiber.
How much fat is in Raw Samen?
Raw Samen contains 48,4 g of fat per 100 g.
What vitamins and minerals does Raw Samen contain?
Per 100 g, the most notable amounts relative to the Daily Value are Kupfer (209 % DV), Mangan (114 % DV), Magnesium (72 % DV), Phosphor (59 % DV) and Zink (51 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw Samen?
100 g contains 0 mg of sodium, 0 % of the 2,300 mg Daily Value.
Does Samen have the same nutrition Raw and Dried or dry?
No. Per 100 g, Samen, sonnenblumenkerne, kernmaterial, rohöl has 571 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: Foundation Foods, record dated 20. April 2023. 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: Foundation Foods, record 2515381. License: CC0 1.0 (U.S. public domain). Source record dated 20. April 2023. Imported 6. November 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.