Calories in Samen, sonnenblumenkerne aus der Schale, trocken geröstet, mit zugesetztem Salz

Generic food Cooked Nüsse und Samen

Samen, sonnenblumenkerne aus der Schale, trocken geröstet, mit zugesetztem Salz contains 546 kcal per 100 g. A typical serving of 1 oz (28,4 g) provides about 155 kcal.

Roughly 76 % of its calories come from fat, with 13 % from protein and 10 % 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 203 % of the Daily Value for Kupfer, 174 % of the Daily Value for Vitamin E and 144 % of the Daily Value for Selen.

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.

546kcal per 100 g

19,3 gprotein

15,3 gcarbohydrates

49,8 gfat

155kcal in 1 oz (28,4 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	546 kcal
Total fat ?	49,8 g	64 %
Saturated fat ?	5,2 g	26 %
Cholesterol Z	0 mg	0 %
Sodium L	6.008 mg	261 %
Total carbohydrates L	15,3 g	6 %
Dietary fiber ?	9 g	32 %
Total sugars C	2,7 g
Protein ?	19,3 g	39 %
Vitamin A I	0 µg	0 %
Vitamin C ?	1,4 mg	2 %
Vitamin D Z	0 µg	0 %
Vitamin E M	26,1 mg	174 %
Vitamin K I	2,7 µg	2 %
Thiamin (B1) ?	0,11 mg	9 %
Riboflavin (B2) ?	0,25 mg	19 %
Niacin (B3) ?	7 mg	44 %
Pantothensäure (B5) ?	7 mg	141 %
Vitamin B6 ?	0,8 mg	47 %
Folat (B9) C	237 µg	59 %
Vitamin B12 Z	0 µg	0 %
Cholin I	55,1 mg	10 %
Calcium ?	70 mg	5 %
Eisen ?	3,8 mg	21 %
Magnesium ?	129 mg	31 %
Phosphor ?	1.155 mg	92 %
Kalium ?	850 mg	18 %
Zink ?	5,3 mg	48 %
Kupfer ?	1,8 mg	203 %
Mangan ?	2,1 mg	92 %
Selen I	79,3 µg	144 %

% 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 13 %
Carbohydrates 10 %
Fat 76 %

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

Protein19,3 gabove the median for Nuss- und Saatgutprodukte (median 16,1 g)
Fiber9 gabove the median for Nuss- und Saatgutprodukte (median 8,4 g)
Sugars2,7 gin the lowest quarter of Nuss- und Saatgutprodukte (median 4,2 g)
Fat49,8 gabove the median for Nuss- und Saatgutprodukte (median 48,8 g)
Saturated fat5,2 gbelow the median for Nuss- und Saatgutprodukte (median 5,6 g)
Sodium6.008 mgin the top quarter of Nuss- und Saatgutprodukte (median 18 mg)
Protein per 100 kcal3,5 gprotein density, useful for comparing foods with different calorie levels
Water1,2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Einfach ungesättigtes Fett ?	9,5 g
Mehrfach ungesättigtes Fett ?	32,9 g

Sugars and starch (6)

Saccharose M	2,7 g
Glucose M	0,03 g
Fruktose I	0 g
Lactose I	0 g
Maltose I	0 g
Galactose Z	0 g

Amino acids (18)

Tryptophan ?	0,3 g
Threonin ?	0,79 g
Isoleucin ?	0,97 g
Leucin ?	1,4 g
Lysin ?	0,8 g
Methionin ?	0,42 g
Cystin ?	0,38 g
Phenylalanin ?	0,99 g
Tyrosin ?	0,57 g
Valin ?	1,1 g
Arginin ?	2 g
Histidin ?	0,54 g
Alanin ?	0,95 g
Asparaginsäure ?	2,1 g
Glutaminsäure ?	4,7 g
Glycin ?	1,2 g
Prolin ?	1 g
Serin ?	0,91 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) ?	32,8 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 ?	0,051 g
SFA 16:0 ?	2,8 g
SFA 18:0 ?	2,2 g
MUFA 18:1 ?	9,4 g
PUFA 18:3 ?	0,069 g
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0,049 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0,048 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (14)

Beta-Carotin I	5 µg
Lycopin Z	0 µg
Lutein + Zeaxanthin Z	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
Tocopherol, beta M	1,2 mg
Tocopherol, gamma M	0 mg
Tocopherol, Delta M	0,24 mg
Tocotrienol, alpha M	0 mg
Tocotrienol, beta M	0 mg
Tocotrienol, gamma M	0 mg
Tocotrienol, delta M	0 mg

Other components (11)

Wasser ?	1,2 g
Alkohol ?	0 g
Koffein Z	0 mg
Asche C	14,4 g
Theobromin Z	0 mg
Energie C	2.285 kJ
Vitamin A, IE I	9 IU
Folsäure Z	0 µg
Folat, Lebensmittel ?	237 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, blanchiert Cooked	590	21,4 g	18,7 g	52,5 g
Muttern, mandeln, trocken geröstet, ohne Zusatz von Salz Cooked	598	21 g	21 g	52,5 g
Erdnüsse, trocken geröstet, leicht gesalzen Cooked	584	24,2 g	21,2 g	49,4 g
Muttern, mischnüsse, trocken geröstet, mit Erdnüssen, mit zugesetztem Salz Cooked	594	17,3 g	25,4 g	51,5 g
Muttern, mischnüsse, trocken geröstet, mit Erdnüssen, salzzusatz, PLANTER-Pistazienmischung Cooked	572	23,3 g	23,1 g	47,5 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
Muttern, mischnüsse, geröstetes Öl, mit Erdnüssen, mit zugesetztem Salz Cooked	607	20 g	21,1 g	54 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 546 kcal. 1 oz (28,4 g): about 155 kcal. 1 Packung, 1,875 oz Erträge (27 g): about 147 kcal. 1 Tasse (128 g): about 699 kcal.

Is Cooked Samen high in protein?

Cooked Samen contains 19,3 g of protein per 100 g (39 % of the 50 g Daily Value), or 5,5 g in 1 oz (28,4 g). About 13 % 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 15,3 g of total carbohydrates per 100 g, including 9 g of fiber and 2,7 g of sugars.

How much fat is in Cooked Samen?

Cooked Samen contains 49,8 g of fat per 100 g, of which 5,2 g is saturated (26 % 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 (203 % DV), Vitamin E (174 % DV), Selen (144 % DV), Pantothensäure (B5) (141 % DV) and Phosphor (92 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Cooked Samen?

100 g contains 6.008 mg of sodium, 261 % of the 2,300 mg Daily Value.

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

No. Per 100 g, Samen, sonnenblumenkerne aus der Schale, trocken geröstet, mit zugesetztem Salz has 546 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 169417. 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.