Sesame · Sesamum orientale

Seeds, sesame seed kernels, dried (decorticated)

Nutrition facts per 100 g · edible portion

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15 forms & preparations

Oil, sesame, salad or cooking Seeds, sesame butter, paste Seeds, sesame butter, tahini, from raw and stone ground kernels Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) Seeds, sesame butter, tahini, type of kernels unspecified Seeds, sesame flour, high-fat Seeds, sesame flour, low-fat Seeds, sesame flour, partially defatted Seeds, sesame meal, partially defatted Seeds, sesame seed kernels, dried (decorticated) Seeds, sesame seed kernels, toasted, with salt added (decorticated) Seeds, sesame seed kernels, toasted, without salt added (decorticated) Seeds, sesame seeds, whole, dried Seeds, sesame seeds, whole, roasted and toasted

Vegan Keto-friendly Gluten-free Dairy-free Contains Sesame

Dietary labels are inferred automatically from Seeds, sesame seed kernels, dried (decorticated)'s food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

32%

631 kcal Calories

41%

20.5 g Protein

11.7 g Carbs

78%

61.2 g Fat

Good nutrient density 27/100

How many beneficial nutrients Seeds, sesame seed kernels, dried (decorticated) delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Seeds, sesame seed kernels, dried (decorticated) come from — the split across carbs, fat & protein.

631 kcal / serving

7% from carbs

Carbs 7%

11.7 g per serving
Fat 81%

61.2 g per serving
Protein 12%

20.5 g per serving

What Seeds, sesame seed kernels, dried (decorticated) is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Copper156% Magnesium82% Manganese63% Selenium63% Zinc61% Thiamin (B1)58% Phosphorus53% Protein41% Dietary Fiber41% Niacin (B3)36% Vitamin E11%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	11.7 g	4%
Dietary Fiber	11.6 g	41%
Total Sugars	0.5 g	—
Sucrose	0.3 g	—
Glucose	0.1 g	—
Fructose	0.1 g	—
Lactose	0.0 g	—
Maltose	0.0 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	61.2 g	78%
Saturated Fat	9.1 g	45%
Monounsaturated Fat	23.9 g	—
Polyunsaturated Fat	25.5 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	263.0 mg	—
Omega-6 Fatty Acids	25,227.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	5,273.0 mg	—
Stearic Acid	3,311.0 mg	—
Arachidic Acid	347.0 mg	—
Behenic Acid	71.0 mg	—
Palmitoleic Acid	105.0 mg	—
Oleic Acid	23,595.0 mg	—
Gadoleic Acid	124.0 mg	—
Erucic Acid	65.0 mg	—
Nervonic Acid	35.0 mg	—
Linoleic Acid	25,227.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	20.5 g	41%
Histidine	550.0 mg	—
Isoleucine	750.0 mg	—
Leucine	1,500.0 mg	—
Lysine	650.0 mg	—
Methionine	880.0 mg	—
Phenylalanine	940.0 mg	—
Threonine	730.0 mg	—
Tryptophan	330.0 mg	—
Valine	980.0 mg	—
Alanine	990.0 mg	—
Arginine	3,250.0 mg	—
Aspartic Acid	2,070.0 mg	—
Cystine	440.0 mg	—
Glutamic Acid	4,600.0 mg	—
Glycine	1,090.0 mg	—
Proline	1,040.0 mg	—
Serine	1,200.0 mg	—
Tyrosine	790.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	3.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	1.7 mg	11%
Vitamin K	0.0 mcg	0%
Thiamin (B1)	0.7 mg	58%
Riboflavin (B2)	0.1 mg	7%
Niacin (B3)	5.8 mg	36%
Vitamin B6	0.4 mg	24%
Folate (B9)	115.0 mcg	29%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.3 mg	6%
Choline	25.6 mg	5%
Betaine	0.4 mg	—

Minerals	Amount	% DV
Calcium	60.0 mg	5%
Iron	6.4 mg	35%
Magnesium	345.0 mg	82%
Phosphorus	667.0 mg	53%
Potassium	370.0 mg	8%
Sodium	47.0 mg	2%
Zinc	6.7 mg	61%
Copper	1.4 mg	156%
Manganese	1.4 mg	63%
Selenium	34.4 mcg	63%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—
Campesterol	53.0 mg	—
Stigmasterol	22.0 mg	—
Beta-sitosterol	232.0 mg	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	2.9 g	—

About Seeds, sesame seed kernels, dried (decorticated)

Sesame (Sesamum indicum) is one of the world's oldest oilseed crops, grown for its small, flat, nutty-flavored seeds that come in shades of tan, white, brown, and black, with black sesame carrying a bolder, earthier taste. Toasting deepens their rich, warm flavor, which is why toasted sesame seeds and fragrant toasted sesame oil are pantry staples across Chinese, Japanese, Korean, and Middle Eastern cooking.

The seeds are ground into tahini, the smooth paste at the heart of hummus, baba ganoush, and sweet halva, pressed into oil, and worked into everything from bagels, burger buns, and breadsticks to stir-fries, noodle dishes, dressings, and the Japanese seasoning gomashio. Sesame seeds are nutrient-dense, providing healthy unsaturated fats, plant protein, fiber, and minerals like calcium, magnesium, iron, zinc, and copper, though they are also one of the major food allergens and are now labeled as such.

A quick toast in a dry skillet wakes up their aroma just before use. Store sesame seeds and tahini in an airtight container in a cool, dark place or the refrigerator, since their natural oils can turn rancid over time.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Seeds, sesame seed kernels, dried (decorticated)?

There are 631 calories in 100 g of Seeds, sesame seed kernels, dried (decorticated), or about 947 calories in 1 cup (150 g).

How much protein is in Seeds, sesame seed kernels, dried (decorticated)?

Seeds, sesame seed kernels, dried (decorticated) contains 20.5 g of protein per 100 g.

How many carbs are in Seeds, sesame seed kernels, dried (decorticated)?

Seeds, sesame seed kernels, dried (decorticated) has 11.7 g of carbohydrates per 100 g.

How much fat is in Seeds, sesame seed kernels, dried (decorticated)?

Seeds, sesame seed kernels, dried (decorticated) provides 61.2 g of total fat per 100 g.

What is Seeds, sesame seed kernels, dried (decorticated) a good source of?

Seeds, sesame seed kernels, dried (decorticated) is an excellent source of Copper (156% DV), Magnesium (82% DV), Manganese (63% DV), Selenium (63% DV), Zinc (61% DV) and Thiamin (B1) (58% DV) and a good source of Vitamin E (per 100 g). Daily Values are based on a 2,000-calorie diet.