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, 1.5 g of protein, 4.5 g of fat and 1.1 g of fiber. Its 0.2 mg of Copper covers 23% 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. They are eaten whole, toasted or ground into tahini, and appear in cuisines from the Middle East and Mediterranean to South and East Asia. Toasting brings out their nutty aroma and adds a gentle crunch. You’ll find them scattered over breads and salads, mixed into sauces, or used in sweets such as halva; tahini is also a familiar base for dips and dressings.

They are rich in fats and provide protein and fibre, so a little can add both flavour and staying power to a meal. Sprinkle them over vegetables, grain bowls or yoghurt, or stir tahini into a dressing. For a lighter touch, use a small garnish rather than a large spoonful.

Sesame seeds Nutrition Facts

Selected: 100 g

573

KCAL / 100G

Carbs

23.5g

· 9% DV

Protein

17g

· 34% 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 11% · Fat 74%

Sesame seeds Vitamins & Minerals

Vitamins

0.79mg · 66% DV

0.79mg · 46% DV

4.52mg · 28% DV

Biotin

7.5µg · 25% DV

Minerals

Copper

2mg · 222% 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

56/ 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

MONOUNSATURATED

18.8g

POLYUNSATURATED

22.1g

⚖️

Omega 6:3 ratio 56.3:1

Above the ideal 4:1 (56.3:1).

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

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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

How do you eat sesame seeds?

Sesame seeds can be eaten raw or toasted, sprinkled over salads, vegetables, yogurt, and bread. Grinding them makes tahini, while a quick toast brings out a deeper, nuttier flavor. Add them near the end of cooking if you want to keep their crunch.

Should sesame seeds be eaten raw or toasted?

Sesame seeds are safe to eat either raw or toasted. Toasting gives them a stronger, nuttier taste, while raw seeds are milder. Because the seeds are small and toast quickly, stir them constantly in a dry pan and remove them as soon as they become fragrant.

How do you toast sesame seeds without burning them?

Toast sesame seeds in a dry pan over medium-low heat, stirring constantly. Take the pan off the heat when the seeds smell fragrant and begin to color; residual heat can continue cooking them. No oil is needed.

What is the difference between black and white sesame seeds?

Black sesame seeds are usually left with their dark hulls, while many white sesame seeds have been hulled. Black seeds tend to taste more robust and slightly bitter; white seeds have a milder flavor. Either type works in most recipes.

Are sesame seeds the same as tahini?

No. Sesame seeds are the whole seeds; tahini is a smooth paste made by grinding them. You can make tahini at home by processing sesame seeds until their oils release, though a powerful blender or food processor works best.

Do sesame seeds need to be soaked before eating?

No, sesame seeds do not need to be soaked before eating. Soaking may soften them, but it can also make them harder to toast or store unless they are dried thoroughly. For everyday cooking, you can use them straight from the package.

How should sesame seeds be stored?

Store sesame seeds in an airtight container in a cool, dark place. Their natural oils can turn rancid faster when exposed to heat and light; refrigerating or freezing them helps preserve freshness for longer.

How much sesame should you eat in a day?

There is no single daily amount that suits everyone. A medium tablespoon is a practical portion to add to a meal, and the nutrition information lists this as about 9 grams. Use a smaller sprinkle if the rest of your meal already contains substantial fats.

Can sesame seeds help with weight loss?

Sesame seeds do not cause weight loss on their own. Their fiber and fat can make a meal more satisfying, but they are energy-dense, so use a measured sprinkle rather than adding large amounts to meals.

Can sesame seeds trigger an allergy?

Yes. Sesame is a recognized food allergen and can cause severe reactions in some people. Anyone with a sesame allergy should avoid sesame seeds and products such as tahini; breathing difficulty or facial swelling after exposure requires emergency care.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026