Nutrition for Sesame Seeds

Calories, Protein, Vitamins and More


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Sesame Seeds Nutrition Summary

One tablespoon of sesame seeds (9.5 grams or 0.33 oz) contains 53 calories and 1.6 grams of protein. Sesame seeds consists of 3% water, 26% carbohydrates, 17% protein, and 48% fat.

Sesame seeds are an excellent source of many nutrients, including dietary fiber, calcium, iron, magnesium and potassium. It also contains significant amounts of Vitamin B6, manganese, copper, phosphorus, zinc and selenium.

In one tablespoon of sesame seeds:

  • Calories: 53
  • Protein: 1.6 g
  • Dietary fiber: 1.3 g
  • Fat: 4.5 g, (Saturated: 0.6 g)
  • Sodium: 1 mg
There is no significant amounts of sugar or cholesterol in sesame seeds.

See the Sesame Seeds Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Seeds, sesame seeds, whole, roasted and toasted.

Calories in Sesame Seeds

Sesame seeds have 53 calories per tablespoon or 561 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

72 percent of calories in sesame seeds are from fat, 17% of calories are from carbohydrates and 11% of calories are from protein.

Calories from Carbs

About 17% the calories in sesame seeds are from carbohydrates. The carbs in sesame seeds are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single tablespoon of sesame seeds contains 5% of recommended daily values or 1.3 grams of dietary fiber.

  • Dietary fiber: 1.3 g
There is no significant amounts of sugar or starch in sesame seeds.

Calories from Fat

The majority, or 72% of the calories in sesame seeds are from fat. Sesame seeds are high in total fat, with 4.5 grams or 7% of recommended daily values per tablespoon. Sesame Seeds are cholestrol free. Most of the fat in sesame seeds are healthier unsaturated fats:

  • Total fat: 4.5 g
  • Saturated fat: 0.6 g
  • Monounsaturated fat: 1.7 g
  • Polyunsaturated fat: 2 g
There is no significant amounts of cholestrol in sesame seeds.

Omega-6 in Sesame Seeds

A good source of omega-6 fatty acids, every tablespoon of sesame seeds contain a total of 2 grams of omega-6. In addition, a large portion of the omega-6 in sesame seeds come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 1.95 g

Calories Similar to Sesame Seeds

Some other nuts or seeds with similar calories to sesame seeds by weight:

Protein in Sesame Seeds

An excellent source of protein, a single tablespoon of sesame seeds contains 3% of recommended daily values or 1.6 grams of protein. In addition, sesame seeds are also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 1.6 g
  • Tryptophan: 0.04 g
  • Threonine: 0.07 g
  • Isoleucine: 0.07 g
  • Leucine: 0.12 g
  • Lysine: 0.05 g
  • Methionine: 0.05 g
  • Phenylalanine: 0.08 g
  • Valine: 0.09 g
  • Histidine: 0.05 g

Protein Similar to Sesame Seeds

Some other nuts or seeds with similar amounts of protein to sesame seeds by weight:
image of sesame seeds
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Vitamins and Minerals in Sesame Seeds

An good source of many nutrients, sesame seeds contain abundant amounts of calcium, iron, magnesium and potassium. In fact, a single tablespoon of sesame seeds contains 11% of recommended daily values or 33.6 mg of magnesium. Also an excellent source of calcium, a single tablespoon of sesame seeds contains 9% of recommended daily values or 93.5 mg of calcium.

Vitamins in sesame seeds (1 tbsp):
  • Vitamin a: 0.3 ug
  • Thiamin: 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.4 mg
  • Vitamin b6: 0.1 mg
  • Folate: 9.3 ug
Minerals in sesame seeds (1 tbsp):
  • Calcium: 93.5 mg
  • Potassium: 44.9 mg
  • Iron: 1.4 mg
  • Magnesium: 33.6 mg
  • Zinc: 0.7 mg
  • Selenium: 3.3 ug
  • Phosphorus: 60.3 mg
  • Copper: 0.2 mg
  • Manganese: 0.2 mg
There is no significant amounts of choline, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in sesame seeds.

Similar to Sesame Seeds for Magnesium

Here are some other nuts or seeds with similarly abundant amounts of magnesium to sesame seeds:

Sesame Seeds Nutrition Chart

Sesame Seeds:

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iron
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riboflavin (Vitamin B2)
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folate (Vitamin B9)
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histidine
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threonine
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Sesame Seeds in Cooking

Most recipes call for one or two tablespoons of sesame seeds.


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