Calories in Sesame Seeds: Per 100 g, Per Serving & Nutrition Facts
How many calories in sesame seeds: per 100 g and per serving
Figures are for: Sesame seeds, toasted
| Nutrient | Per 100 g | Serving: 10 g |
|---|---|---|
| Calories | 567 kcal | 57 kcal |
| Energy (kilojoules) | 2,372 kJ | 237 kJ |
| Protein | 17 g | 1.7 g |
| Fat | 48 g | 4.8 g |
| incl. saturated | 6.7 g | 0.7 g |
| Total carbohydrates | 26 g | 2.6 g |
| incl. sugars | 0.5 g | 0.1 g |
| incl. fiber | 17 g | 1.7 g |
| Salt | 0.1 g | 0 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 170152, “Seeds, sesame seed kernels, toasted, without salt added (decorticated)” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
567 kcal (2,372 kJ) per 100 g · P/F/C 17/48/26 g
Serving (10 g) — 57 kcal (237 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: high salt: low fiber: high
Are sesame seeds healthy?
Yes. On their nutrient profile, sesame seeds are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Mostly unsaturated fat: saturated fat is 14% of the fat — 0.7 g per serving.
- Fiber: 17 g per 100 g, 1.7 g per serving.
A typical serving is 10 g: 57 kcal, 1.7 g protein, 4.8 g fat and 2.6 g carbs. Other weights in the table.
How we judge this, and the sources
For oils, nuts and seeds Nutri-Score uses its own table: instead of calories it weighs the share of saturated fat in the fat, plus sugar and salt, against protein and fiber. Calories don't count against them, which is why calorie density is listed as a separate reason.
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Sesame seeds are tiny and oil-rich: almost half their weight is fat, mostly unsaturated. They're usually sprinkled by the tablespoon, about 9 g.
protein 13%fat 81%carbs 6%
Vitamins and minerals in sesame seeds
Per 100 g, the standouts are copper — 1.5 mg, 162% of the Daily Value; thiamin — 1.2 mg, 100% of the Daily Value (#3 of 16 in our nuts & seeds section); zinc — 10 mg, 93% of the Daily Value (#1 of 16 in our nuts & seeds section).
| Nutrient | Per 100 g | Serving: 10 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 1.2 mg | 0.12 mg | 10% |
| Riboflavin (B2) | 0.47 mg | 0.05 mg | 4% |
| Niacin (B3) | 5.4 mg | 0.54 mg | 3% |
| Vitamin B6 | 0.15 mg | 0.01 mg | 1% |
| Folate (B9) | 96 mcg | 9.6 mcg | 2% |
| Potassium | 406 mg | 41 mg | 1% |
| Calcium | 131 mg | 13 mg | 1% |
| Magnesium | 346 mg | 35 mg | 8% |
| Phosphorus | 774 mg | 77 mg | 6% |
| Iron | 7.8 mg | 0.78 mg | 4% |
| Zinc | 10 mg | 1 mg | 9% |
| Copper | 1.5 mg | 0.15 mg | 16% |
| Manganese | 1.4 mg | 0.14 mg | 6% |
| Selenium | 34 mcg | 3.4 mcg | 6% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Seeds, sesame seed kernels, toasted, without salt added (decorticated)” (FDC ID 170152, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Sesame Seeds calories by weight, 5–50 g
15 g of sesame seeds has 85 calories and 20 g has 113. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 5 g | 28 | 0.9 / 2.4 / 1.3 | 0.8 |
| 10 g — typical serving | 57 | 1.7 / 4.8 / 2.6 | 1.7 |
| 15 g | 85 | 2.6 / 7.2 / 3.9 | 2.5 |
| 20 g | 113 | 3.4 / 9.6 / 5.2 | 3.4 |
| 30 g | 170 | 5.1 / 14 / 7.8 | 5.1 |
| 50 g | 284 | 8.5 / 24 / 13 | 8.5 |
Calories in sesame seeds by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (3 g) | 17 | 0.5 / 1.4 / 0.8 |
| 1 tablespoon (9 g) | 51 | 1.5 / 4.3 / 2.3 |
| serving, 10 g | 57 | 1.7 / 4.8 / 2.6 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Sesame Seeds: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Sesame seeds, toasted | 567 | 17 / 48 / 26 |
| Sesame seeds | 573 | 18 / 50 / 24 |
What else to watch
- They're calorie-dense — 567 kcal per 100 g — so portion size matters most.
How much movement is one serving?
A 10 g serving is 57 kcal — roughly 19 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Sesame Seeds: swaps and alternatives
No need to swap: sesame seeds already get grade A, the top of the scale. We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 10 g, a typical serving of sesame seeds.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Sesame Seeds | A | 57 | 1.7 | 1.7 |
| Pumpkin Seeds | A | 56 | 3 | 0.6 |
| Sunflower Seeds | A | 58 | 2.1 | 0.9 |
| Flax Seeds | A | 53 | 1.8 | 2.7 |
Sesame Seeds vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cashews | 553 | 18 / 44 / 30 |
| Pistachios | 562 | 20 / 45 / 27 |
| Sesame Seeds | 567 | 17 / 48 / 26 |
| Peanuts | 567 | 26 / 49 / 16 |
| Almonds | 579 | 21 / 50 / 22 |
| Peanut Butter | 588 | 25 / 50 / 20 |
| Almond Butter | 614 | 21 / 56 / 19 |
FAQ
How many calories are in 100 g of sesame seeds?
100 g of sesame seeds has 567 calories, with 17 g protein, 48 g fat and 26 g carbohydrates (17 g fiber).
How many calories are in a serving of sesame seeds?
A 10 g serving has 57 calories: 1.7 g protein, 4.8 g fat and 2.6 g carbs.
What are the macros of sesame seeds?
Per 100 g: 17 g protein, 26 g carbs and 48 g fat. By calories that's about 13% protein, 6% carbs and 81% fat.
How long do you have to walk to burn a serving of sesame seeds?
About 19 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person — that's the 57 calories in a 10 g serving.
What vitamins and minerals are in sesame seeds?
Per 100 g, sesame seeds are richest in copper (1.5 mg, 162% DV), thiamin (1.2 mg, 100% DV), zinc (10 mg, 93% DV) — from USDA FoodData Central record 170152.
How many calories are in a tablespoon of sesame seeds?
A level US tablespoon (14.8 ml, about 9 g) has 51 calories; a teaspoon (4.9 ml, 3 g) has 17.
How much fiber is in sesame seeds?
100 g of sesame seeds has 17 g of fiber; a 10 g serving has 1.7 g — 7% of the 25 g a day the WHO recommends.