1 tablespoon (medium) of 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 Sesame seeds?

Sesame seeds are the small, flat seeds of the sesame plant, used in cooking across Africa, the Middle East and Asia. They may be white, beige or darker, and are sold whole, toasted or ground into pastes such as tahini. In many cuisines, they add both flavour and texture to everyday dishes.

Toasting brings out their warm, nutty aroma. Sprinkle them over salads, vegetables, noodles or bread, or use them in sauces and sweets; in the US and elsewhere, they are also familiar on burger buns. They are rich in fats and provide protein, fibre and calcium, so a modest spoonful can add a lot of flavour and nourishment. For a lighter meal, use them as a finishing touch rather than the main ingredient.

Sesame seeds Nutrition Facts

Selected: 100 g

573

KCAL / 100G

Carbs

23.5g

· 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%

Sesame seeds Vitamins & Minerals

Vitamins

0.79mg · 66% DV

0.79mg · 46% DV

4.52mg · 28% DV

Biotin

7.5µg · 25% DV

Minerals

Copper

4mg · 444% DV

Calcium

975mg · 98% DV

Phosphorus

629mg · 90% DV

Manganese

2mg · 87% DV

How Nutritious Is Sesame seeds?

Nutrient density

Very high

85/ 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.

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 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 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 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 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

Sesame seeds Fat Profile

SATURATED

6.96g

MONOUNSATURATED

18.8g

POLYUNSATURATED

21.9g

⚖️

Omega 6:3 ratio 57.1:1

Above the ideal 4:1 (57.1:1).

Compare Sesame seeds

🌱vs🥜

Sesame seeds vs Peanuts6 kcal more per 100 g

→🌱vs🥜

Sesame seeds vs Walnut81 kcal fewer per 100 g

→🌱vs🥜

Sesame seeds vs Almond6 kcal fewer per 100 g

→🌱vs🌻

Sesame seeds vs Sunflower seeds11 kcal fewer per 100 g

→

Foods Similar to 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 Sesame seeds

What are sesame seeds good for?

Sesame seeds provide unsaturated fats, protein, fiber, and minerals, so they can add both flavor and nourishment to meals. They are a useful ingredient, but they do not prevent or treat disease on their own.

How do you eat sesame seeds?

Sprinkle sesame seeds over salads, roasted vegetables, rice, or baked goods, or stir them into sauces and yogurt. You can eat them raw or toasted; toasting gives them a stronger, nuttier flavor.

How do you toast sesame seeds?

Toast sesame seeds in a dry pan over medium-low heat, stirring constantly until fragrant and lightly golden. They can burn quickly, so transfer them to a plate as soon as they are done.

What is the difference between sesame seeds and tahini?

Tahini is a smooth paste made by grinding sesame seeds; sesame seeds are the whole seeds themselves. Tahini works in sauces and spreads, while whole seeds are often used as a topping or garnish.

Are black sesame seeds different from white sesame seeds?

Yes. Black sesame seeds are generally sold with their hull, while white sesame seeds are often hulled, giving them different textures and flavors. Black sesame tends to taste more robust and slightly bitter.

Can you eat sesame seeds raw?

Yes, sesame seeds can be eaten raw. They have a milder flavor than toasted seeds, which develop a nuttier aroma in a dry pan. Keep raw seeds stored airtight so their natural oils stay fresh.

Do sesame seeds need to be washed before eating?

Usually, packaged sesame seeds do not need washing before use. Washing tiny seeds can be awkward and may leave them damp; if you do rinse them, dry them thoroughly before storing or toasting.

How should you store sesame seeds?

Keep sesame seeds in an airtight container away from heat, light, and moisture. Because their oils can turn rancid, refrigerate or freeze them if you need to keep them for a long time; discard seeds with a stale or bitter smell.

Can sesame seeds cause an allergic reaction?

Yes. Sesame is a major food allergen and can cause symptoms ranging from hives or swelling to breathing difficulty. Anyone with a sesame allergy should avoid sesame seeds and foods containing them; breathing problems require emergency care.

Can you substitute sesame seeds for poppy seeds?

Yes, sesame seeds can replace poppy seeds in many toppings and baked goods, but the flavor will be nuttier and more pronounced. Use a similar amount, and toast the sesame lightly if you want a deeper flavor.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026