Sesame Seeds
Tiny seeds packed with calcium, copper and lignans that finish a dish with flavour.
Nutrition per 100 g
Standardised to 100 g of sesame seeds for fair comparison. Typical serving: 2 tbsp (18 g) — 103 kcal per 18 g serving.
| Nutrient | Per 100 g | Per serving (18 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 572 kcal | 103 kcal | 100 kcal |
| Protein | 17.8 g | 3.2 g | 3.1 g |
| Carbohydrate | 23.3 g | 4.2 g | 4.1 g |
| Fat | 49.4 g | 8.9 g | 8.6 g |
| Fibre | 11.7 g | 2.1 g | 2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of sesame seeds, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (18 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 3 µg | 0.54 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 1.3 mg | 0.23 mg | 108% |
| Riboflavin | 0.51 mg | 0.092 mg | 39% |
| Niacin | 5.9 mg | 1.1 mg | 37% |
| Vitamin B6 | 0.15 mg | 0.027 mg | 9% |
| Folate | 98 µg | 17.6 µg | 25% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.69 mg | 0.12 mg | 14% |
| Minerals | |||
| Calcium | 420 mg | 75.6 mg | 32% |
| Iron | 2.5 mg | 0.45 mg | 14% |
| Magnesium | 96 mg | 17.3 mg | 23% |
| Phosphorus | 752 mg | 135 mg | 60% |
| Potassium | 414 mg | 74.5 mg | 9% |
| Sodium | 74 mg | 13.3 mg | 3% |
| Zinc | 4.6 mg | 0.83 mg | 42% |
| Copper | 1.6 mg | 0.29 mg | 178% |
| Manganese | 1.5 mg | 0.27 mg | 65% |
Source: USDA FoodData Central — Seeds, sesame butter, tahini, from raw and stone ground kernels
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat sesame seeds?
- Unhulled seeds are one of the richest plant calcium sources.
- Lignans studied for cholesterol effects.
- A tablespoon transforms plain vegetables.
How to include it
- Toast and sprinkle over greens or rice.
- Grind into a dressing with soy and ginger.
- Coat fish or tofu before searing.
Things to consider
- A recognised major allergen.
- Whole seeds pass through undigested unless toasted and chewed or ground.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Tahini
Ground sesame paste with notable calcium, copper and a savoury depth few foods match.
- kcal
- 593
- protein
- 17 g
- fibre
- 9.7 g
per 100 g · Typical serving: 2 tbsp (30 g)
Sunflower Seeds
The cheapest way to hit your vitamin E target, with selenium and copper alongside.
- kcal
- 583
- protein
- 20.3 g
- fibre
- 9 g
per 100 g · Typical serving: 30 g hulled
Ground Flaxseed
The richest food source of lignans, plus omega-3 ALA — but only if ground.
- kcal
- 536
- protein
- 18.6 g
- fibre
- 27.1 g
per 100 g · Typical serving: 2 tbsp ground (14 g)
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