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Sesame Seeds Nutrition Facts: Are Sesame Seeds Good for You?
Whole, roasted sesame seeds supply high amounts of several minerals, including calcium, iron, and magnesium, along with significant dietary fiber and protein. They are also high in total fat and calories, so portion size is a key consideration when including them in your diet. Their nutritional value depends on how they fit into your overall eating pattern.
Per 100 g · Seeds, sesame seeds, whole, roasted and toasted
What stands out in sesame seeds
- High in calcium. A 100-gram serving of roasted sesame seeds contains 989 mg of calcium, which is 76% of the Daily Value (DV).
- High in iron. This serving size also provides 14.8 mg of iron, meeting 82% of the DV.
- Very high in copper. Roasted sesame seeds contain 2.5 mg of copper per 100 grams, which is 274% of the DV.
- High in dietary fiber. With 14 grams of dietary fiber per 100 grams, sesame seeds supply 50% of the DV.
- Fat composition. A 100-gram portion has 48 grams of total fat, composed primarily of monounsaturated (18.1 g) and polyunsaturated fats (21 g), with 6.7 g of saturated fat.
What to keep in mind
- A 100-gram serving of roasted sesame seeds contains 565 calories and 48 grams of total fat (62% DV).
- The saturated fat content is 6.7 grams per 100 grams, which is 34% of the Daily Value.
Sesame Seeds nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 565 kcal | – |
| Protein | 17 g | 34% |
| Total fat | 48 g | 62% |
| Saturated fat | 6.7 g | 34% |
| Monounsaturated fat | 18.1 g | – |
| Polyunsaturated fat | 21 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 25.7 g | 9% |
| Dietary fiber | 14 g | 50% |
| Water | 3.3 g | – |
| Sodium | 11 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 475 mg | 10% |
| Calcium | 989 mg | 76% |
| Iron | 14.8 mg | 82% |
| Magnesium | 356 mg | 85% |
| Phosphorus | 638 mg | 51% |
| Zinc | 7.2 mg | 65% |
| Copper | 2.5 mg | 274% |
| Manganese | 2.5 mg | 109% |
| Selenium | 34.4 mcg | 63% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Thiamin (B1) | 0.8 mg | 67% |
| Riboflavin (B2) | 0.25 mg | 19% |
| Niacin (B3) | 4.6 mg | 29% |
| Vitamin B6 | 0.8 mg | 47% |
| Folate (DFE) | 98 mcg | 24% |
| Vitamin B12 | 0 mcg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Sesame Seeds by portion
The nutrition data is based on a 100-gram serving, which is a large amount. A more typical portion is one ounce (about 28 grams). This serving of roasted sesame seeds provides 160 calories, 13.6 grams of fat, 7.3 grams of carbohydrates, and 4.8 grams of protein. It also contains 4 grams of dietary fiber, which is about 14% of the Daily Value. The USDA data does not report a value for total sugars.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 oz | 28 g | 160 | 4.8 g | 7.3 g | 4 g | 13.6 g |
How sesame seeds compares with other nuts and seeds
Among 16 nuts and seeds on this site, roasted sesame seeds rank first for both calcium (989 mg) and iron (14.8 mg) per 100 grams. They also rank high for dietary fiber (14 g), placing third. Their calorie count (565 kcal) is similar to that of peanuts, pistachios, and pumpkin seeds. While sesame seeds have more carbohydrates (25.7 g) than peanuts or pumpkin seeds, they contain less protein (17 g) than those two. The total fat content (48 g) is comparable to other seeds and nuts like cashews and peanuts.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Sesame Seeds | 565 | 17 g | 25.7 g | 14 g | 48 g |
| Peanuts | 567 | 25.8 g | 16.1 g | 8.5 g | 49.2 g |
| Pistachios | 560 | 20.2 g | 27.2 g | 10.6 g | 45.3 g |
| Pumpkin Seeds | 559 | 30.2 g | 10.7 g | 6 g | 49 g |
| Cashews | 553 | 18.2 g | 30.2 g | 3.3 g | 43.9 g |
Quick answers
How many calories are in an ounce of sesame seeds?
A one-ounce (28 g) serving of whole, roasted sesame seeds contains 160 calories.
How much protein is in sesame seeds?
A 100-gram serving of roasted sesame seeds has 17 grams of protein (34% DV). A smaller one-ounce serving provides 4.8 grams of protein.
Are sesame seeds high in carbs?
Roasted sesame seeds contain 25.7 grams of carbohydrates per 100 grams, which is 9% of the Daily Value. Over half of these carbohydrates come from dietary fiber (14 grams).
When to talk to a doctor or dietitian
- Sesame Seeds contains sesame, one of the major food allergens in the US. If you have a known or suspected sesame allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 475 mg of potassium per 100 g, sesame seeds is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how sesame seeds fits your situation.
Last updated October 21, 2026