1 tablespoon (whole) of Raw sesame seeds (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, 4.5 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.

What is Raw sesame seeds?

Raw sesame seeds are the small, flat seeds of the sesame plant. They are used whole, ground into pastes such as tahini, or pressed for oil. Unroasted seeds have a mild, subtly nutty taste and a delicate crunch; heat brings out a deeper, toastier flavour. They are sprinkled over breads, salads and vegetables, stirred into sauces, or added to baking. In many cuisines, tahini is also used in dressings and dips.

Sesame seeds are rich in fats and fibre, with protein as well as calcium and iron. A tablespoon is an easy amount to scatter over a meal. For a stronger aroma, toast them briefly in a dry pan, stirring constantly so the tiny seeds do not burn.

Raw sesame seeds Nutrition Facts

Selected: 100 g

573

KCAL / 100G

Carbs

23.4g

· 9% DV

Protein

17.7g

· 35% DV

Fat

49.7g

· 64% DV

Fiber

11.8g

· 42% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 15% · Protein 12% · Fat 73%

Raw sesame seeds Vitamins & Minerals

Vitamins

0.79mg · 66% DV

0.79mg · 46% DV

Biotin

10µg · 33% DV

4.52mg · 28% DV

Minerals

Copper

4mg · 444% DV

Calcium

975mg · 98% DV

Phosphorus

629mg · 90% DV

Manganese

2mg · 87% DV

How Nutritious Is Raw sesame seeds?

Nutrient density

Very high

84/ 100

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

57/ 100

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.

Raw sesame seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raw sesame seeds

To burn the 573 calories in 100 g:

🚶

142min

Walking (5 km/h)

🏃

58min

Running (8 km/h)

🚴

78min

Cycling

🏊

67min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Raw sesame seeds Processed?

NOVA 1

Unprocessed

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 Raw sesame seeds Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame yes

Which Diets Is Raw sesame seeds 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

Raw sesame seeds Fat Profile

SATURATED

MONOUNSATURATED

18.8g

POLYUNSATURATED

21.8g

⚖️

Omega 6:3 ratio 72.7:1

Above the ideal 4:1 (72.7:1).

Compare Raw sesame seeds

⚪vs🥜

Raw sesame seeds vs Peanuts6 kcal more per 100 g

→⚪vs🥜

Raw sesame seeds vs Walnut81 kcal fewer per 100 g

→⚪vs🥜

Raw sesame seeds vs Almond6 kcal fewer per 100 g

→⚪vs🌻

Raw sesame seeds vs Sunflower seeds11 kcal fewer per 100 g

→

Foods Similar to Raw sesame seeds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Raw sesame seeds

How do you eat raw sesame seeds?

You can sprinkle raw sesame seeds over salads, yogurt, oatmeal, or cooked vegetables, or mix them into dough. Grinding or crushing the seeds helps release their flavor and makes them easier to incorporate into foods.

Can you make tahini from raw sesame seeds?

Yes, you can blend raw sesame seeds into tahini using a powerful blender or food processor. Lightly toasting them first makes blending easier and gives the paste a deeper, nuttier flavor; unroasted sesame makes a milder tahini.

Should raw sesame seeds be soaked before eating?

No, soaking raw sesame seeds is not necessary before eating. Soaking softens them, but drain and dry them thoroughly if you plan to store them, since leftover moisture can encourage spoilage.

Can you toast raw sesame seeds?

Yes, toast raw sesame seeds in a dry pan over low to medium heat, stirring constantly. They turn bitter quickly if scorched, so remove them as soon as they smell nutty and begin to color.

Do raw sesame seeds need to be washed?

No, packaged raw sesame seeds generally do not need washing before use. If you rinse them, dry them completely before storage; damp seeds can mold or spoil sooner.

How should you store raw sesame seeds?

Store raw sesame seeds in an airtight container away from heat and light. Refrigeration can help keep their oils from turning rancid, especially in a warm kitchen; discard seeds that smell stale or bitter.

Are hulled or unhulled raw sesame seeds better?

Unhulled raw sesame seeds have a firmer texture and usually contain more calcium than hulled seeds, while hulled seeds taste milder. The calcium in the hull is not fully absorbed, so the label value does not equal the amount your body uses.

Can raw sesame seeds help you get more iron from a meal?

Raw sesame seeds provide plant-based iron, which is absorbed more readily when eaten with vitamin C. Try adding them to a salad with citrus, tomatoes, or bell peppers rather than relying on sesame alone as an iron source.

Do raw sesame seeds cause bloating or constipation?

They can cause digestive discomfort if you eat a large amount, because they contain substantial fiber and fat. Start with a small portion, chew them well, and drink fluids as usual.

Do raw sesame seeds cause weight gain?

Raw sesame seeds do not cause weight gain on their own, but they are energy-dense and easy to scatter generously over meals. Measuring a spoonful instead of pouring freely helps keep portions in check.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026