1 tablespoon (medium) of White and black 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 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

White and black sesame seeds Nutrition Facts

Selected: 1 tablespoon (medium) · 9 g

KCAL / 9G

Carbs

2.1g

· 1% DV

Protein

1.6g

· 3% DV

Fat

4.5g

· 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 15% · Protein 12% · Fat 73%

White and black sesame seeds nutrition facts table · 1 tablespoon (medium) (9 g)

Nutrient	Amount	% DV
Calories	52 kcal
Total fat	4.5 g	6%
Saturated fat	0.63 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.

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How Many Calories in 1 Tablespoon of White and black sesame seeds?

Serving	Amount	Calories
1 tablespoon (medium)	9 g	52 kcal
1 teaspoon (small)	3 g	17 kcal
1 piece (small)	5 g	29 kcal
1 serving (medium)	15 g	86 kcal
2 tablespoon (large)	18 g	103 kcal
1 ounce (medium)	28 g	160 kcal
1 pack (small)	50 g	287 kcal
100 g	100 g	573 kcal
1 pack (large)	100 g	573 kcal
1 cup (medium)	140 g	802 kcal

Calculated from 573 calories per 100 g.

Frequently Asked Questions About White and black sesame seeds

What is the difference between white and black sesame seeds?

White and black sesame seeds come from the same plant but differ in color, flavor, and often how they are processed. Black seeds are commonly sold unhulled and taste more robust, while white seeds are often hulled and milder; products can vary.

Are white and black sesame seeds the same as nigella seeds?

No. White and black sesame seeds are not nigella seeds, also called black cumin or kalonji. They come from different plants and have distinct flavors, so black sesame is not a direct substitute for nigella in recipes.

Can you eat white and black sesame seeds raw?

Yes, white and black sesame seeds can be eaten raw. Toasting is optional and brings out a nuttier aroma and crunch. Sprinkle raw seeds over salads, yogurt, or dishes, or toast them briefly when you want a more pronounced flavor.

How do you toast white and black sesame seeds?

Toast white and black sesame seeds in a dry pan over low to medium heat, stirring constantly. Remove them once fragrant; white seeds will turn lightly golden, while the aroma is a better guide for black seeds. They can burn quickly, so stay by the pan.

How should you store white and black sesame seeds?

Store white and black sesame seeds in a tightly sealed container in a cool, dark, dry place. Their natural oils can turn rancid over time, so keep opened seeds away from heat and sunlight and smell them before use if they have been stored for a while.

Can you freeze white and black sesame seeds?

Yes, you can freeze white and black sesame seeds to help keep them fresh for longer. Seal them in an airtight, freezer-safe container, and take out only what you need. Let the portion come to room temperature before opening so condensation does not dampen the remaining seeds.

Should white and black sesame seeds be ground before eating?

No, white and black sesame seeds do not have to be ground before eating. Grinding breaks the seeds and releases their flavor more readily, while whole seeds work well as a topping. You can use a mortar, spice grinder, or food processor for a finer texture.

Can you eat the hulls on white and black sesame seeds?

Yes, sesame hulls are edible. White and black sesame seeds may be sold hulled or unhulled, and color alone does not reliably tell you which kind you have. Check the packaging if the hull’s texture matters for your recipe.

Can you make tahini with white and black sesame seeds?

Yes, both white and black sesame seeds can be blended into tahini. White sesame is the more usual choice and makes a mild-tasting paste; black sesame produces a darker paste with a bolder flavor. Toasting the seeds first is optional.

Why do white and black sesame seeds taste bitter?

Black sesame seeds naturally have a stronger, sometimes slightly bitter taste than white ones, particularly when unhulled. If either type tastes sharply bitter or smells stale and oily, it may have turned rancid; discard it rather than trying to mask the flavor.

White and black sesame seeds Vitamins & Minerals

Vitamins

0.07mg · 6% DV

0.07mg · 4% DV

0.41mg · 3% DV

Biotin

0.68µg · 2% DV

Minerals

Copper

0.22mg · 24% DV

Manganese

0.21mg · 9% DV

Magnesium

33mg · 8% DV

Iron

1.31mg · 7% DV

Potassium ⭐

42mg · 1% DV

Sodium

0.99mg · 0% DV

White and black sesame seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.7

Low

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

How to Burn Off White and black sesame seeds

To burn the 52 calories in 1 tablespoon (medium) (9 g):

🚶

13min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

What is White and black sesame seeds?

White and black sesame seeds are the small, oil-rich seeds of the sesame plant. White seeds are often sold hulled, while black ones are commonly left with their dark outer coats; both can be used whole or toasted.

Across the world, they add a nutty, lightly roasted flavour and crunch to breads, salads, noodles and vegetable dishes. In Turkey, white sesame is especially familiar on simit and savoury pastries, while either colour can be ground into tahini. Sesame seeds provide plant protein and fibre, but are particularly rich in fat—49.7 g per 100 g—so a small sprinkle is an easy way to add flavour and texture without using much.

How Nutritious Is White and black 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.

Is White and black 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 White and black 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 White and black 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

White and black sesame seeds Fat Profile

SATURATED

0.63g

MONOUNSATURATED

1.69g

POLYUNSATURATED

1.98g

⚖️

Omega 6:3 ratio 64.3:1

Above the ideal 4:1 (64.3:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026

White and black sesame seeds Calories

Quick answer

White and black sesame seeds Nutrition Facts

White and black sesame seeds nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 tablespoon (medium) (9 g)

How Many Calories in 1 Tablespoon of White and black sesame seeds?

Frequently Asked Questions About White and black sesame seeds

What is the difference between white and black sesame seeds?

Are white and black sesame seeds the same as nigella seeds?

Can you eat white and black sesame seeds raw?

How do you toast white and black sesame seeds?

How should you store white and black sesame seeds?

Can you freeze white and black sesame seeds?

Should white and black sesame seeds be ground before eating?

Can you eat the hulls on white and black sesame seeds?

Can you make tahini with white and black sesame seeds?

Why do white and black sesame seeds taste bitter?

White and black sesame seeds Vitamins & Minerals

White and black sesame seeds Glycemic Index

How to Burn Off White and black sesame seeds

What is White and black sesame seeds?

How Nutritious Is White and black sesame seeds?

Nutrient density

Satiety score

Is White and black sesame seeds Processed?

Does White and black sesame seeds Contain Allergens?

Which Diets Is White and black sesame seeds Good For?

White and black sesame seeds Fat Profile

Compare White and black sesame seeds

Foods Similar to White and black sesame seeds

Have another question about White and black sesame seeds?

White and black sesame seeds nutrition facts table · 1 tablespoon (medium) (9 g)