Calories in Seeds, cottonseed kernels, roasted (glandless)
Generic food Cooked Nuts and Seeds
Seeds, cottonseed kernels, roasted (glandless) contains 506 kcal per 100 g. A typical serving of 1 tbsp (10 g) provides about 51 kcal.
Roughly 60% of its calories come from fat, with 24% from protein and 16% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in nut and seed products on FoodFactly, where the median is 574 kcal per 100 g across 151 foods.
100 g provides 133% of the Daily Value for copper, 105% of the Daily Value for magnesium and 95% of the Daily Value for manganese.
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 | 506 kcal | |
| Total fat ? | 36.3 g | 47% |
| Saturated fat ? | 9.7 g | 48% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 25 mg | 1% |
| Total carbohydrates C | 21.9 g | 8% |
| Dietary fiber ? | 5.5 g | 20% |
| Total sugars | not reported | |
| Protein ? | 32.6 g | 65% |
| Vitamin A ? | 22 µg | 2% |
| Vitamin C ? | 9 mg | 10% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.75 mg | 63% |
| Riboflavin (B2) ? | 0.26 mg | 20% |
| Niacin (B3) ? | 3 mg | 19% |
| Pantothenic acid (B5) ? | 0.46 mg | 9% |
| Vitamin B6 ? | 0.78 mg | 46% |
| Folate (B9) C | 233 µg | 58% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 100 mg | 8% |
| Iron ? | 5.4 mg | 30% |
| Magnesium ? | 440 mg | 105% |
| Phosphorus ? | 800 mg | 64% |
| Potassium ? | 1,350 mg | 29% |
| Zinc ? | 6 mg | 55% |
| Copper ? | 1.2 mg | 133% |
| Manganese ? | 2.2 mg | 95% |
% 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 24%
- Carbohydrates 16%
- Fat 60%
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
- Protein32.6 gin the top quarter of nut and seed products (median 16.1 g)
- Fiber5.5 gbelow the median for nut and seed products (median 8.4 g)
- Fat36.3 gbelow the median for nut and seed products (median 48.8 g)
- Saturated fat9.7 gin the top quarter of nut and seed products (median 5.6 g)
- Sodium25 mgabove the median for nut and seed products (median 18 mg)
- Protein per 100 kcal6.4 gprotein density, useful for comparing foods with different calorie levels
- Water4.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 6.9 g |
|---|---|
| Polyunsaturated fat ? | 18.1 g |
Amino acids (18)
| Tryptophan ? | 0.49 g |
|---|---|
| Threonine ? | 1.2 g |
| Isoleucine ? | 1.2 g |
| Leucine ? | 2.2 g |
| Lysine ? | 1.7 g |
| Methionine ? | 0.53 g |
| Cystine ? | 0.86 g |
| Phenylalanine ? | 2 g |
| Tyrosine ? | 1.2 g |
| Valine ? | 1.7 g |
| Arginine ? | 4.4 g |
| Histidine ? | 1 g |
| Alanine ? | 1.5 g |
| Aspartic acid ? | 3.5 g |
| Glutamic acid ? | 8.2 g |
| Glycine ? | 1.6 g |
| Proline ? | 1.4 g |
| Serine ? | 1.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 17.9 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 ? | 0.34 g |
| SFA 16:0 ? | 8.4 g |
| SFA 18:0 ? | 0.85 g |
| MUFA 18:1 ? | 6.6 g |
| PUFA 18:3 ? | 0.069 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.26 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (7)
| Water ? | 4.7 g |
|---|---|
| Alcohol ? | 0 g |
| Ash ? | 4.6 g |
| Energy ? | 2,117 kJ |
| Vitamin A, IU ? | 442 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 233 µg |
Other forms of Seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, sisymbrium sp. seeds, whole, dried Dried or dry | 318 | 12.1 g | 58.3 g | 4.6 g |
| Seeds, lotus seeds, raw Raw | 89 | 4.1 g | 17.3 g | 0.53 g |
| Seeds, sunflower seed kernels, oil roasted, with salt added Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sunflower seed kernels, toasted, with salt added Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed butter, with salt added | 617 | 17.3 g | 23.3 g | 55.2 g |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added Cooked | 446 | 18.6 g | 53.8 g | 19.4 g |
| Seeds, sesame butter, tahini, type of kernels unspecified | 592 | 17.4 g | 21.5 g | 53 g |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | 607 | 18 g | 17.9 g | 56.4 g |
| Seeds, watermelon seed kernels, dried Dried or dry | 557 | 28.3 g | 15.3 g | 47.4 g |
| Seeds, sesame butter, tahini, from raw and stone ground kernels Raw | 570 | 17.8 g | 26.2 g | 48 g |
| Seeds, sesame seed kernels, dried (decorticated) Dried or dry | 631 | 20.5 g | 11.7 g | 61.2 g |
| Flaxseed | 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 |
|---|---|---|---|---|
| Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend Cooked | 572 | 23.3 g | 23.1 g | 47.5 g |
| Peanut butter, reduced fat | 520 | 25.9 g | 35.6 g | 34 g |
| Pumpkin seeds, salted | 567 | 29.5 g | 14.5 g | 48.5 g |
| Pumpkin seeds, NFS | 574 | 29.8 g | 14.7 g | 49 g |
| Pumpkin seeds, unsalted | 574 | 29.8 g | 14.7 g | 49 g |
| Peanuts, dry roasted, lightly salted Cooked | 584 | 24.2 g | 21.2 g | 49.4 g |
| Peanuts, dry roasted, salted Cooked | 587 | 24.4 g | 21.3 g | 49.7 g |
| Peanuts, dry roasted, unsalted Cooked | 587 | 24.4 g | 21.3 g | 49.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked seeds?
100 g of cooked seeds has 506 kcal. 1 tbsp (10 g): about 51 kcal. 1 cup (149 g): about 754 kcal.
Is cooked seeds high in protein?
Cooked seeds contains 32.6 g of protein per 100 g (65% of the 50 g Daily Value), or 3.3 g in 1 tbsp (10 g). About 24% of its calories come from protein. Compared with other nut and seed products, that is among the highest quarter (median 16.1 g).
How many carbs are in cooked seeds?
Cooked seeds has 21.9 g of total carbohydrates per 100 g, including 5.5 g of fiber.
How much fat is in cooked seeds?
Cooked seeds contains 36.3 g of fat per 100 g, of which 9.7 g is saturated (48% of the Daily Value).
What vitamins and minerals does cooked seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (133% DV), magnesium (105% DV), manganese (95% DV), phosphorus (64% DV) and Thiamin (B1) (63% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked seeds?
100 g contains 25 mg of sodium, 1% of the 2,300 mg Daily Value.
Does seeds have the same nutrition cooked and dried or dry?
No. Per 100 g, seeds, cottonseed kernels, roasted (glandless) has 506 kcal, while seeds, sisymbrium sp. seeds, whole, dried 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 April 1, 2019. FoodFactly last checked it on November 6, 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 170596. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.