sesame seeds Nutrition Facts
565 calories per 100g serving
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Sesame seeds are tiny nutritional powerhouses with 573 calories per 100g. They deliver 18g protein, 50g fat (mostly heart-healthy unsaturated), and are exceptionally rich in calcium, iron, magnesium, and zinc. A tablespoon adds crunch and nutrition to any dish.
Protein
17g
12% of calories
Carbs
25.7g
18% of calories
Fat
48g
76% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 565 kcal |
| Protein | 17g |
| Total Carbohydrates | 25.7g |
| Total Fat | 48g |
| Dietary Fiber | 14g |
| Saturated Fat | 6.72g |
| Cholesterol | 0mg |
| Sodium | 11mg |
| Potassium | 475mg |
| Vitamin A | 0mcg |
| Vitamin C | 0mg |
| Calcium | 989mg |
| Iron | 14.8mg |
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Weight Loss
Use sparingly — 1 tablespoon (9g) adds flavor and 52 calories. Sprinkle on salads or stir-fries for satisfying crunch without overdoing portions.
Muscle Gain
A calorie-dense way to hit surplus. Add 2 tablespoons to rice bowls or smoothies for extra 104 calories and 3g protein.
Maintenance
Sesame seeds are a versatile topping. One tablespoon on meals adds healthy fats, calcium, and iron without significantly shifting your calorie balance.
Meal Ideas with sesame seeds
Did you know?
The phrase "Open Sesame" from Ali Baba may reference how sesame seed pods burst open with a pop when ripe — one of the oldest oilseed crops, cultivated for over 3,000 years.
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Take the free quizCommon Questions About sesame seeds
How many calories are in sesame seeds?
sesame seeds contains 565 calories per 100g serving. It provides 17g of protein, 25.7g of carbs, and 48g of fat.
Is sesame seeds good for weight loss?
Use sparingly — 1 tablespoon (9g) adds flavor and 52 calories. Sprinkle on salads or stir-fries for satisfying crunch without overdoing portions.
What pairs well with sesame seeds?
Great pairings include: Stir-fried chicken with sesame seeds and broccoli, Sesame-crusted salmon with steamed rice, Asian noodle salad with tofu and sesame dressing. These combinations provide a balanced mix of macronutrients.