Calories in Semillas, kernels de semilla de girasol, seco asado, sin sal
Generic food Cooked Nueces y semillas
Semillas, kernels de semilla de girasol, seco asado, sin sal contains 582 kcal per 100 g. A typical serving of 1 oz (28,4 g) provides about 165 kcal.
Roughly 72% of its calories come from fat, with 15% from carbohydrates and 12% from protein (estimated with general energy factors).
That is close to the median for productos nut y seed on FoodFactly (574 kcal per 100 g).
100 g provides 203% of the Daily Value for copper, 174% of the Daily Value for Vitamina E and 144% of the Daily Value for selenio.
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 582 kcal | |
| Total fat ? | 49,8 g | 64% |
| Saturated fat ? | 5,2 g | 26% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 3 mg | 0,1% |
| Total carbohydrates C | 24,1 g | 9% |
| Dietary fiber ? | 11,1 g | 40% |
| Total sugars I | 2,7 g | |
| Protein ? | 19,3 g | 39% |
| Vitamina A I | 0 µg | 0% |
| Vitamina C ? | 1,4 mg | 2% |
| Vitamina D Z | 0 µg | 0% |
| Vitamina E M | 26,1 mg | 174% |
| Vitamina K I | 2,7 µg | 2% |
| Thiamin (B1) ? | 0,11 mg | 9% |
| Riboflavin (B2) ? | 0,25 mg | 19% |
| Niacin (B3) ? | 7 mg | 44% |
| Ácido pantoténico (B5) ? | 7 mg | 141% |
| Vitamina B6 ? | 0,8 mg | 47% |
| Folate (B9) C | 237 µg | 59% |
| Vitamina B12 Z | 0 µg | 0% |
| Choline I | 55,1 mg | 10% |
| Calcio ? | 70 mg | 5% |
| Iron ? | 3,8 mg | 21% |
| Magnesio ? | 129 mg | 31% |
| Fósforo ? | 1.155 mg | 92% |
| Potasio ? | 850 mg | 18% |
| Zinc ? | 5,3 mg | 48% |
| Copper ? | 1,8 mg | 203% |
| Manganese ? | 2,1 mg | 92% |
| Selenio 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 12%
- Carbohydrates 15%
- 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
- Protein19,3 gabove the median for productos nut y seed (median 16,1 g)
- Fiber11,1 gin the top quarter of productos nut y seed (median 8,4 g)
- Sugars2,7 gin the lowest quarter of productos nut y seed (median 4,2 g)
- Fat49,8 gabove the median for productos nut y seed (median 48,8 g)
- Saturated fat5,2 gbelow the median for productos nut y seed (median 5,6 g)
- Sodium3 mgin the lowest quarter of productos nut y seed (median 18 mg)
- Protein per 100 kcal3,3 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)
| Grasa monoinsaturada ? | 9,5 g |
|---|---|
| Grasa poliinsaturada ? | 32,9 g |
Amino acids (18)
| Tryptophan ? | 0,3 g |
|---|---|
| Threonine ? | 0,79 g |
| Isoleucine ? | 0,97 g |
| Leucine ? | 1,4 g |
| Lysine ? | 0,8 g |
| Metionina ? | 0,42 g |
| Cistino ? | 0,38 g |
| Phenylalanine ? | 0,99 g |
| Tyrosine ? | 0,57 g |
| Valine ? | 1,1 g |
| Arginine ? | 2 g |
| Histidina ? | 0,54 g |
| Alanine ? | 0,95 g |
| Ácido aspartico ? | 2,1 g |
| Ácido glutamico ? | 4,7 g |
| Glycine ? | 1,2 g |
| Proline ? | 1 g |
| Serine ? | 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 |
| Ácido linoléico (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)
| Betacaroteno I | 5 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxantina Z | 0 µg |
| Retinol Z | 0 µg |
| Caroteno, alfa I | 0 µg |
| Vitamina D (D2 + D3), Unidades Internacionales 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, alfa M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (11)
| Agua ? | 1,2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 5,6 g |
| Theobromine Z | 0 mg |
| Energy ? | 2.435 kJ |
| Vitamina A, UI I | 9 IU |
| Ácido fólico Z | 0 µg |
| Folato, comida ? | 237 µg |
| Vitamina E, añadido Z | 0 mg |
| Vitamina B-12, añadido Z | 0 µg |
Other forms of Semillas
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 |
|---|---|---|---|---|
| Nuts, almendras, seco asado, sin sal agregada Cooked | 598 | 21 g | 21 g | 52,5 g |
| Nuts, nueces mixtas, seco asado, con cacahuates, con sal agregada Cooked | 594 | 17,3 g | 25,4 g | 51,5 g |
| Nuts, almendras, blanched Cooked | 590 | 21,4 g | 18,7 g | 52,5 g |
| Nuts, almendras, miel asada, sin ablanque Cooked | 594 | 18,2 g | 27,9 g | 49,9 g |
| Nuts, almendras, aceite asado, ligeramente salada Cooked | 607 | 21,2 g | 17,7 g | 55,2 g |
| Nuts, almendras, aceite asado, con sal agregada Cooked | 607 | 21,2 g | 17,7 g | 55,2 g |
| Nuts, almendras, aceite asado, sin sal agregada Cooked | 607 | 21,2 g | 17,7 g | 55,2 g |
| Nuts, nueces de pistacho, seco asado, con sal agregada Cooked | 569 | 21,1 g | 27,6 g | 45,8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked semillas?
100 g of cooked semillas has 582 kcal. 1 oz (28,4 g): about 165 kcal. 1 taza (128 g): about 745 kcal.
Is cooked semillas high in protein?
Cooked semillas 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 12% of its calories come from protein. Compared with other productos nut y seed, that is above the median (median 16,1 g).
How many carbs are in cooked semillas?
Cooked semillas has 24,1 g of total carbohydrates per 100 g, including 11,1 g of fiber and 2,7 g of sugars.
How much fat is in cooked semillas?
Cooked semillas 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 semillas contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (203% DV), Vitamina E (174% DV), selenio (144% DV), Ácido pantoténico (B5) (141% DV) and fósforo (92% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked semillas?
100 g contains 3 mg of sodium, 0,1% of the 2,300 mg Daily Value.
Does semillas have the same nutrition cooked and dried or dry?
No. Per 100 g, semillas, kernels de semilla de girasol, seco asado, sin sal has 582 kcal, while semillas, sisymbrium sp. semillas, todo el mundo, seca 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 de abril de 2019. FoodFactly last checked it on 6 de noviembre de 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 170563. License: CC0 1.0 (U.S. public domain). Source record dated 1 de abril de 2019. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.