Calories in Samen, sonnenblumenkerne, geröstet, ohne Salz

Generic food Cooked Nüsse und Samen

Samen, sonnenblumenkerne, geröstet, ohne Salz contains 619 kcal per 100 g. A typical serving of 1 oz (28,4 g) provides about 175 kcal.

Roughly 77 % of its calories come from fat, with 12 % from carbohydrates and 10 % 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 204 % of the Daily Value for Kupfer, 141 % of the Daily Value for Pantothensäure (B5) and 93 % of the Daily Value for Phosphor.

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.

619kcal per 100 g
17,2 gprotein
20,6 gcarbohydrates
56,8 gfat
175kcal in 1 oz (28,4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 619 kcal
Total fat ? 56,8 g 73 %
Saturated fat ? 6 g 30 %
Cholesterol Z 0 mg 0 %
Sodium ? 3 mg 0,1 %
Total carbohydrates C 20,6 g 7 %
Dietary fiber ? 11,5 g 41 %
Total sugars not reported
Protein ? 17,2 g 34 %
Vitamin A ? 0 µg0 %
Vitamin C ? 1,4 mg2 %
Vitamin D Z 0 µg0 %
Thiamin (B1) ? 0,33 mg27 %
Riboflavin (B2) ? 0,29 mg22 %
Niacin (B3) ? 4,2 mg26 %
Pantothensäure (B5) ? 7,1 mg141 %
Vitamin B6 ? 0,81 mg47 %
Folat (B9) C 238 µg60 %
Vitamin B12 Z 0 µg0 %
Calcium ? 57 mg4 %
Eisen ? 6,8 mg38 %
Magnesium ? 129 mg31 %
Phosphor ? 1.158 mg93 %
Kalium ? 491 mg10 %
Zink ? 5,3 mg48 %
Kupfer ? 1,8 mg204 %
Mangan ? 2,1 mg92 %

% 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: 10 %Carbohydrates: 12 %Fat: 77 %619kcal / 100 g
  • Protein 10 %
  • Carbohydrates 12 %
  • Fat 77 %

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

Kupfer204 %Pantothensäure (B5)141 %Phosphor93 %Mangan92 %Folat (B9)60 %Zink48 %Vitamin B647 %Eisen38 %Magnesium31 %Thiamin (B1)27 %

Nutritional insights

  • Protein17,2 gabove the median for Nuss- und Saatgutprodukte (median 16,1 g)
  • Fiber11,5 gin the top quarter of Nuss- und Saatgutprodukte (median 8,4 g)
  • Fat56,8 gin the top quarter of Nuss- und Saatgutprodukte (median 48,8 g)
  • Saturated fat6 gabove the median for Nuss- und Saatgutprodukte (median 5,6 g)
  • Sodium3 mgin the lowest quarter of Nuss- und Saatgutprodukte (median 18 mg)
  • Protein per 100 kcal2,8 gprotein density, useful for comparing foods with different calorie levels
  • Water1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Einfach ungesättigtes Fett ?10,8 g
Mehrfach ungesättigtes Fett ?37,5 g
Amino acids (18)
Tryptophan ?0,26 g
Threonin ?0,7 g
Isoleucin ?0,86 g
Leucin ?1,3 g
Lysin ?0,71 g
Methionin ?0,37 g
Cystin ?0,34 g
Phenylalanin ?0,88 g
Tyrosin ?0,5 g
Valin ?0,99 g
Arginin ?1,8 g
Histidin ?0,48 g
Alanin ?0,84 g
Asparaginsäure ?1,8 g
Glutaminsäure ?4,2 g
Glycin ?1,1 g
Prolin ?0,89 g
Serin ?0,81 g
Individual fatty acids (8)
Linolsäure (Omega-6, 18:2) ?37,4 g
SFA 14:0 ?0,058 g
SFA 16:0 ?3,2 g
SFA 18:0 ?2,5 g
MUFA 18:1 ?10,7 g
PUFA 18:3 ?0,079 g
MUFA 16:1 ?0,056 g
MUFA 20:1 ?0,055 g
Carotenoids (2)
Retinol Z0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z0 IU
Other components (6)
Wasser ?1 g
Asche ?4,4 g
Energie ?2.590 kJ
Vitamin A, IE ?0 IU
Folsäure Z0 µg
Folat, Lebensmittel ?238 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
Muttern, mandeln, trocken geröstet, mit zugesetztem Salz Cooked 620 20,4 g 16,2 g 57,8 g
Muttern, mandeln, geröstetes Öl, mit zugesetztem Salz, rauchgeschmack Cooked 607 21,4 g 17,9 g 55,9 g
Muttern, mandeln, geröstetes Öl, leicht gesalzen Cooked 607 21,2 g 17,7 g 55,2 g
Muttern, mandeln, geröstetes Öl, mit zugesetztem Salz Cooked 607 21,2 g 17,7 g 55,2 g
Muttern, mandeln, geröstetes Öl, ohne Zusatz von Salz Cooked 607 21,2 g 17,7 g 55,2 g
Muttern, haselnüsse oder Filberts, blanchiert Cooked 629 13,7 g 17 g 61,2 g
Muttern, mandeln, trocken geröstet, ohne Zusatz von Salz Cooked 598 21 g 21 g 52,5 g
Muttern, mandeln, blanchiert Cooked 590 21,4 g 18,7 g 52,5 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 619 kcal. 1 oz (28,4 g): about 175 kcal. 1 Tasse (134 g): about 829 kcal.

Is Cooked Samen high in protein?

Cooked Samen contains 17,2 g of protein per 100 g (34 % of the 50 g Daily Value), or 4,9 g in 1 oz (28,4 g). About 10 % 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 20,6 g of total carbohydrates per 100 g, including 11,5 g of fiber.

How much fat is in Cooked Samen?

Cooked Samen contains 56,8 g of fat per 100 g, of which 6 g is saturated (30 % 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 (204 % DV), Pantothensäure (B5) (141 % DV), Phosphor (93 % DV), Mangan (92 % DV) and Folat (B9) (60 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Cooked Samen?

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

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

No. Per 100 g, Samen, sonnenblumenkerne, geröstet, ohne Salz has 619 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 170154. 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.