How many calories are in cooked seeds?

100 g of cooked seeds has 592 kcal. 1 oz (28.4 g): about 168 kcal. 1 cup (135 g): about 799 kcal.

Is cooked seeds high in protein?

Cooked seeds contains 20.1 g of protein per 100 g (40% of the 50 g Daily Value), or 5.7 g in 1 oz (28.4 g). About 13% 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 22.9 g of total carbohydrates per 100 g, including 10.6 g of fiber and 3.1 g of sugars.

How much fat is in cooked seeds?

Cooked seeds contains 51.3 g of fat per 100 g, of which 7.1 g is saturated (35% 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 Vitamin E (242% DV), copper (200% DV), selenium (142% DV), Pantothenic acid (B5) (139% DV) and phosphorus (91% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked seeds?

100 g contains 303 mg of sodium, 13% of the 2,300 mg Daily Value.

Does seeds have the same nutrition cooked and dried or dry?

No. Per 100 g, seeds, sunflower seed kernels, oil roasted, with salt added has 592 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.

Calories in Seeds, sunflower seed kernels, oil roasted, with salt added

Generic food Cooked Nuts and Seeds

Seeds, sunflower seed kernels, oil roasted, with salt added contains 592 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 168 kcal.

Roughly 73% of its calories come from fat, with 14% from carbohydrates and 13% from protein (estimated with general energy factors).

That is close to the median for nut and seed products on FoodFactly (574 kcal per 100 g).

100 g provides 242% of the Daily Value for Vitamin E, 200% of the Daily Value for copper and 142% of the Daily Value for selenium.

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, where most core values were measured by laboratory analysis.

592kcal per 100 g

20.1 gprotein

22.9 gcarbohydrates

51.3 gfat

168kcal in 1 oz (28.4 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	592 kcal
Total fat M	51.3 g	66%
Saturated fat C	7.1 g	35%
Trans fat C	0.16 g
Cholesterol M	0 mg	0%
Sodium L	303 mg	13%
Total carbohydrates C	22.9 g	8%
Dietary fiber M	10.6 g	38%
Total sugars M	3.1 g
Protein M	20.1 g	40%
Vitamin A ?	0 µg	0%
Vitamin C M	1.1 mg	1%
Vitamin D Z	0 µg	0%
Vitamin E M	36.3 mg	242%
Vitamin K I	3.1 µg	3%
Thiamin (B1) ?	0.32 mg	27%
Riboflavin (B2) ?	0.28 mg	22%
Niacin (B3) ?	4.1 mg	26%
Pantothenic acid (B5) ?	6.9 mg	139%
Vitamin B6 ?	0.79 mg	47%
Folate (B9) C	234 µg	59%
Vitamin B12 Z	0 µg	0%
Choline I	55.1 mg	10%
Calcium M	87 mg	7%
Iron M	4.3 mg	24%
Magnesium ?	127 mg	30%
Phosphorus ?	1,139 mg	91%
Potassium ?	483 mg	10%
Zinc ?	5.2 mg	47%
Copper ?	1.8 mg	200%
Manganese ?	2.1 mg	90%
Selenium M	78.2 µg	142%

% 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 14%
Fat 73%

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

Protein20.1 gin the top quarter of nut and seed products (median 16.1 g)
Fiber10.6 gin the top quarter of nut and seed products (median 8.4 g)
Sugars3.1 gin the lowest quarter of nut and seed products (median 4.2 g)
Fat51.3 gabove the median for nut and seed products (median 48.8 g)
Saturated fat7.1 gabove the median for nut and seed products (median 5.6 g)
Sodium303 mgin the top quarter of nut and seed products (median 18 mg)
Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
Water1.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	8.1 g
Polyunsaturated fat C	34.3 g

Sugars and starch (5)

Sucrose M	2.4 g
Glucose M	0.74 g
Fructose M	0 g
Lactose M	0 g
Maltose M	0 g

Amino acids (18)

Tryptophan I	0.31 g
Threonine I	0.82 g
Isoleucine I	1 g
Leucine I	1.5 g
Lysine I	0.83 g
Methionine I	0.44 g
Cystine I	0.4 g
Phenylalanine I	1 g
Tyrosine I	0.59 g
Valine I	1.2 g
Arginine I	2.1 g
Histidine I	0.56 g
Alanine I	0.98 g
Aspartic acid I	2.2 g
Glutamic acid I	4.9 g
Glycine I	1.3 g
Proline I	1 g
Serine I	0.95 g

Individual fatty acids (41)

EPA (omega-3, 20:5 n-3) M	0 g
DHA (omega-3, 22:6 n-3) M	0 g
ALA (omega-3, 18:3 n-3) M	0.076 g
Linoleic acid (omega-6, 18:2) ?	34.2 g
SFA 4:0 M	0 g
SFA 6:0 M	0 g
SFA 8:0 M	0 g
SFA 10:0 M	0 g
SFA 12:0 M	0 g
SFA 14:0 M	0.086 g
SFA 16:0 M	4.2 g
SFA 18:0 M	2.1 g
SFA 20:0 M	0.15 g
MUFA 18:1 ?	7.9 g
PUFA 18:3 ?	0.081 g
PUFA 20:4 M	0 g
SFA 22:0 M	0.38 g
MUFA 14:1 M	0 g
MUFA 16:1 ?	0.058 g
PUFA 18:4 ?	0 g
MUFA 20:1 M	0.077 g
MUFA 22:1 M	0 g
PUFA 22:5 n-3 (DPA) ?	0 g
SFA 15:0 M	0.006 g
SFA 17:0 M	0.022 g
SFA 24:0 M	0.11 g
TFA 16:1 t M	0.008 g
TFA 18:1 t M	0.066 g
TFA 18:2 t not further defined M	0.084 g
MUFA 24:1 c M	0 g
PUFA 20:2 n-6 c,c M	0.005 g
MUFA 16:1 c M	0.05 g
MUFA 18:1 c M	7.9 g
PUFA 18:2 n-6 c,c M	34.1 g
PUFA 18:3 n-6 c,c,c M	0.006 g
MUFA 17:1 M	0.003 g
PUFA 20:3 M	0 g
Fatty acids, total trans-monoenoic C	0.074 g
Fatty acids, total trans-polyenoic C	0.084 g
SFA 13:0 M	0 g
MUFA 15:1 M	0 g

Carotenoids (14)

Beta-carotene M	5 µg
Lycopene Z	0 µg
Lutein + zeaxanthin Z	0 µg
Retinol M	0 µg
Carotene, alpha M	0 µg
Vitamin D (D2 + D3), International Units Z	0 IU
Cryptoxanthin, beta M	0 µg
Tocopherol, beta M	1.4 mg
Tocopherol, gamma M	0.46 mg
Tocopherol, delta M	0 mg
Tocotrienol, alpha M	0 mg
Tocotrienol, beta M	0 mg
Tocotrienol, gamma M	0 mg
Tocotrienol, delta M	0 mg

Other components (11)

Water M	1.5 g
Alcohol ?	0 g
Caffeine Z	0 mg
Ash M	4.2 g
Theobromine Z	0 mg
Energy C	2,477 kJ
Vitamin A, IU ?	9 IU
Folic acid Z	0 µg
Folate, food ?	234 µg
Vitamin E, added Z	0 mg
Vitamin B-12, added Z	0 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, 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
Seeds, pumpkin and squash seed kernels, roasted, with salt added Cooked	574	29.8 g	14.7 g	49.1 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, almonds, dry roasted, without salt added Cooked	598	21 g	21 g	52.5 g
Nuts, almonds, blanched Cooked	590	21.4 g	18.7 g	52.5 g
Nuts, mixed nuts, dry roasted, with peanuts, with salt added Cooked	594	17.3 g	25.4 g	51.5 g
Nuts, almonds, oil roasted, lightly salted Cooked	607	21.2 g	17.7 g	55.2 g
Nuts, almonds, oil roasted, with salt added Cooked	607	21.2 g	17.7 g	55.2 g
Nuts, almonds, oil roasted, without salt added Cooked	607	21.2 g	17.7 g	55.2 g
Nuts, almonds, oil roasted, with salt added, smoke flavor Cooked	607	21.4 g	17.9 g	55.9 g
Peanuts, dry roasted, lightly salted Cooked	584	24.2 g	21.2 g	49.4 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 168593. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.