Food guide

Toasted Sesame Seeds

Toasted Sesame Seeds is a commonly used food in everyday diets worldwide.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of toasted sesame seeds for fair comparison. Typical serving: 100 g — 567 kcal per 100 g serving.

Nutrition information for Toasted Sesame Seeds
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	567 kcal	567 kcal	100 kcal
Protein	17 g	17 g	3 g
Carbohydrate	26 g	26 g	4.6 g
Fat	48 g	48 g	8.5 g
Fibre	16.9 g	16.9 g	3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of toasted sesame seeds, with a typical serving and FDA Daily Value for adults.

Micronutrients for Toasted Sesame Seeds
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	3 µg	3 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.25 mg	0.25 mg	2%
Vitamin K	0 µg	0 µg	0%
Thiamin	1.2 mg	1.2 mg	100%
Riboflavin	0.47 mg	0.47 mg	36%
Niacin	5.4 mg	5.4 mg	34%
Vitamin B6	0.15 mg	0.15 mg	9%
Folate	96 µg	96 µg	24%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.68 mg	0.68 mg	14%
Choline	25.6 mg	25.6 mg	5%
Minerals
Calcium	131 mg	131 mg	10%
Iron	7.8 mg	7.8 mg	43%
Magnesium	346 mg	346 mg	82%
Phosphorus	774 mg	774 mg	62%
Potassium	406 mg	406 mg	9%
Sodium	39 mg	39 mg	2%
Zinc	10.2 mg	10.2 mg	93%
Selenium	34.4 µg	34.4 µg	63%
Copper	1.5 mg	1.5 mg	167%
Manganese	1.4 mg	1.4 mg	61%

Source: USDA FoodData Central — Seeds, sesame seed kernels, toasted, without salt added (decorticated)

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat toasted sesame seeds?

A concentrated protein food for the calories it costs.
Toasted Sesame Seeds is a commonly used food in everyday diets worldwide.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.