Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Black sesame Calories
Rich in minerals and healthy fats, source of antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Black sesame (9 g) has 52 calories. That works out to 573 calories per 100 g. It contains 2.1 g of carbs, 1.6 g of protein, 4.3 g of fat and 1.1 g of fiber. Its 0.4 mg of Copper covers 41% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Black sesame Nutrition Facts
Selected: 1 tablespoon (medium) · 9 g
52
KCAL / 9G
Carbs
2.1g
· 1% DV
Protein
1.6g
· 3% DV
Fat
4.3g
· 6% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 12% · Fat 72%
Black sesame nutrition facts table · 1 tablespoon (medium) (9 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 0.99 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 1.6 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Tablespoon of Black sesame?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 9 g | 52 kcal |
| 1 teaspoon (small) | 3 g | 17 kcal |
| 1 serving (medium) | 15 g | 86 kcal |
| 2 tablespoon (large) | 18 g | 103 kcal |
| 25 g | 25 g | 143 kcal |
| 50 g | 50 g | 287 kcal |
| 100 g | 100 g | 573 kcal |
| 1 cup (whole) | 144 g | 825 kcal |
Calculated from 573 calories per 100 g.
Frequently Asked Questions About Black sesame
What are the benefits of black sesame?
Black sesame provides unsaturated fats, minerals and antioxidant compounds. It can be a nutritious addition to meals, but it is not a treatment or cure. Grinding the seeds can make their nutrients easier to access than eating them whole.
Can you eat black sesame seeds raw?
Yes, black sesame seeds can be eaten raw, provided they are clean and suitable for eating. Their flavor is milder before toasting; sprinkle them over yogurt, salads or rice, or grind them into a dressing.
How do you make black sesame paste?
To make black sesame paste, lightly toast the seeds, let them cool, then blend until they release their oils and form a smooth paste. Scrape down the sides as needed; a powerful blender or grinder works best.
Do black sesame seeds need to be soaked?
No, black sesame seeds do not need soaking before you eat or cook with them. Soaking softens them but can make them harder to toast and store; use them dry for a crisp topping or grind them directly.
How do you use black sesame in baking?
Black sesame works in both sweet and savory baking. Mix it into bread or cracker dough, sprinkle it over buns before baking, or add ground seeds to cakes and cookies for a deeper, nutty flavor.
How can you tell if black sesame seeds have gone rancid?
Rancid black sesame usually smells stale, sour or paint-like instead of pleasantly nutty, and may taste bitter. Discard seeds with an off smell or flavor, and store fresh ones in an airtight container away from heat and light.
Is black sesame healthier than white sesame?
Neither color is automatically healthier. Black sesame is often sold with its hull, while white sesame may be hulled, so their fiber and mineral content can differ; processing matters more than color alone.
Can black sesame help prevent gray hair?
No reliable evidence shows that black sesame prevents gray hair or restores natural hair color. Its dark appearance does not dye hair from within; graying is mainly associated with age and genetics.
Should you toast black sesame seeds before eating them?
No, toasting black sesame is optional. A brief toast in a dry pan brings out a stronger, nuttier aroma, but the seeds burn quickly, so stir constantly and remove them as soon as they smell fragrant.
How much black sesame should you eat a day?
There is no established daily requirement for black sesame. A tablespoon is a common serving; add a moderate amount to meals, since the seeds are energy-dense and their rich flavor goes a long way.
Black sesame Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B6
0.07mg · 4% DV
Vitamin K
3.1µg · 3% DV
B3
0.41mg · 3% DV
Minerals
Copper
0.37mg · 41% DV
Manganese
0.22mg · 10% DV
Calcium
88mg · 9% DV
Phosphorus
57mg · 8% DV
Potassium ⭐
42mg · 1% DV
Sodium
0.99mg · 0% DV
Black sesame Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black sesame
To burn the 52 calories in 1 tablespoon (medium) (9 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black sesame?
Black sesame refers to the small, flat seeds of the sesame plant, used whole or ground. It is common in East Asian cooking and also appears in dishes across South Asia, the Middle East and beyond. Toasting brings out its nutty aroma, while the seeds themselves have a gentle crunch and a slightly earthy, bitter edge.
Sprinkle them over rice, noodles, vegetables or salads, or use them in sauces, sweets and sesame paste. They work well as a finishing touch when you want extra texture without changing a dish’s overall character too much.
Black sesame is energy-dense, with plenty of fat and fibre; a tablespoon is usually enough to add flavour and crunch. Toast it briefly over low heat, as the small seeds can scorch quickly.
How Nutritious Is Black sesame?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black sesame Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black sesame Contain Allergens?
Contains these allergens:
Which Diets Is Black sesame Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black sesame Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.69g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 65.3:1
Above the ideal 4:1 (65.3:1).
Compare Black sesame
Foods Similar to Black sesame
Have another question about Black sesame?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.