Nutrition for Sesame Seeds

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

Calories from Carbs

Calories from Fat

Omega-6 in Sesame Seeds

Calories Similar to Sesame Seeds

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

• Raw Pumpkin Seeds: -1 calories
• Pistachio: +1 calories
• Cashews: -1 calories
• Hemp Seeds: -1 calories

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:

• Sunflower Seeds: same
• Chia Seeds: same
• Cashew Butter: +0.1 grams
• Cashews: +0.1 grams

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 milligrams of magnesium. Also an excellent source of calcium, a single tablespoon of sesame seeds contains 9% of recommended daily values or 93.5 milligrams 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:

• Brazil Nut: +1.9 MG
• Chia Seeds: -2 MG
• Flaxseeds: +3.4 MG
• Hedge Mustard Seeds: -4 MG

Sesame Seeds Nutrition Chart

Sesame Seeds in Cooking

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