Sesame · Sesamum orientale

Seeds, sesame seeds, whole, dried

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 Gluten-free Dairy-free Contains Sesame

Dietary labels are inferred automatically from Seeds, sesame seeds, whole, dried'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.

29%

573 kcal Calories

35%

17.7 g Protein

23.5 g Carbs

64%

49.7 g Fat

Good nutrient density 37/100

How many beneficial nutrients Seeds, sesame seeds, whole, dried 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 seeds, whole, dried come from — the split across carbs, fat & protein.

573 kcal / serving

15% from carbs

Carbs 15%

23.5 g per serving
Fat 73%

49.7 g per serving
Protein 12%

17.7 g per serving

What Seeds, sesame seeds, whole, dried 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).

Copper454% Manganese107% Magnesium84% Iron81% Calcium75% Zinc70% Thiamin (B1)66% Selenium63% Phosphorus50% Vitamin B646% Riboflavin (B2)19% Potassium10%

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	23.5 g	9%
Dietary Fiber	11.8 g	42%
Total Sugars	0.3 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	49.7 g	64%
Saturated Fat	7.0 g	35%
Monounsaturated Fat	18.8 g	—
Polyunsaturated Fat	21.8 g	—
Omega-3 Fatty Acids	376.0 mg	—
Omega-6 Fatty Acids	21,375.0 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	124.0 mg	—
Palmitic Acid	4,441.0 mg	—
Stearic Acid	2,090.0 mg	—
Palmitoleic Acid	149.0 mg	—
Oleic Acid	18,521.0 mg	—
Gadoleic Acid	70.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	21,375.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	17.7 g	35%
Histidine	522.0 mg	—
Isoleucine	763.0 mg	—
Leucine	1,358.0 mg	—
Lysine	569.0 mg	—
Methionine	586.0 mg	—
Phenylalanine	940.0 mg	—
Threonine	736.0 mg	—
Tryptophan	388.0 mg	—
Valine	990.0 mg	—
Alanine	927.0 mg	—
Arginine	2,630.0 mg	—
Aspartic Acid	1,646.0 mg	—
Cystine	358.0 mg	—
Glutamic Acid	3,955.0 mg	—
Glycine	1,215.0 mg	—
Proline	810.0 mg	—
Serine	967.0 mg	—
Tyrosine	743.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	0.3 mg	2%
Vitamin K	0.0 mcg	0%
Thiamin (B1)	0.8 mg	66%
Riboflavin (B2)	0.2 mg	19%
Niacin (B3)	4.5 mg	28%
Vitamin B6	0.8 mg	46%
Folate (B9)	97.0 mcg	24%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	1%
Choline	25.6 mg	5%

Minerals	Amount	% DV
Calcium	975.0 mg	75%
Iron	14.6 mg	81%
Magnesium	351.0 mg	84%
Phosphorus	629.0 mg	50%
Potassium	468.0 mg	10%
Sodium	11.0 mg	0%
Zinc	7.8 mg	70%
Copper	4.1 mg	454%
Manganese	2.5 mg	107%
Selenium	34.4 mcg	63%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	714.0 mg	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	4.5 g	—

About Seeds, sesame seeds, whole, dried

Sesame seeds are the tiny, flat seeds — pale, golden or black — that crown burger buns, coat sushi and crackers, and grind into the smooth paste called tahini that underpins hummus and halva. Toasting brings out a deep, nutty aroma that belies their size.

They're surprisingly nutritious for something so small: rich in heart-healthy fats, plant protein, fiber and minerals, and a notable plant source of calcium (especially with the hulls on), along with iron, magnesium, zinc and the antioxidant lignans sesame is known for. They're also calorie-dense, given all that oil.

Whether sprinkled whole for crunch or blended into tahini, sesame seeds bring a nutty richness and a quiet nutritional boost — a small seed with an outsized role in cuisines around the world.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Seeds, sesame seeds, whole, dried?

There are 573 calories in 100 g of Seeds, sesame seeds, whole, dried, or about 825 calories in 1 cup (144 g).

How much protein is in Seeds, sesame seeds, whole, dried?

Seeds, sesame seeds, whole, dried contains 17.7 g of protein per 100 g.

How many carbs are in Seeds, sesame seeds, whole, dried?

Seeds, sesame seeds, whole, dried has 23.5 g of carbohydrates per 100 g.

How much fat is in Seeds, sesame seeds, whole, dried?

Seeds, sesame seeds, whole, dried provides 49.7 g of total fat per 100 g.

What is Seeds, sesame seeds, whole, dried a good source of?

Seeds, sesame seeds, whole, dried is an excellent source of Copper (454% DV), Manganese (107% DV), Magnesium (84% DV), Iron (81% DV), Calcium (75% DV) and Zinc (70% DV) and a good source of Riboflavin (B2) and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.