Calories in Sesame Seeds and Nutrition Facts

How many calories in sesame seeds? See below, the sesame seed calories for the different serving sizes. We provide you with sesame seed nutrition facts and the health benefits of sesame seeds to help you lose weight and eat a healthy diet.

Grown from the sesame plant, sesame seeds are widely used in cooking, either whole or mashed, or used to make sesame oil. Sesame Seeds are high in both poly and mono unsaturated fats (good fat). They are full of protein, fiber and other nutrients, including calcium, magnesium, copper, phosphorus and potassium. They are also good for vitamin E and thiamine (vitamin B1).

Sesame is good for lowering cholesterol as they contain phytosterols. Sesame seeds also contain sesamin, which is a lignan that acts like an antioxidant which have been shown to be beneficial to lowering blood pressure and cholesterol. With its high copper content, the seeds are thought to provide relief from arthritis. Other sesame seed benefits include good bone health.

Calories in Sesame Seeds and Nutrition Facts

The combination of fiber and healthy fat makes seeds a great food for weight loss and weight management.  It may surprise you that nuts and seeds are fat burning foods, as they contain a lot of good fat.

Compare calories in sesame seeds with the other calories in nuts and seeds.

Seeds, Sesame Seeds, Whole, Dried

Refuse: 0%
Scientific Name: Sesamum indicum
Serving SizeCalories per Serving
100 grams573 kcal (2397 kJ)
1 cup, 144 grams825 kcal (3452 kJ)
1 tbsp, 9 grams52 kcal (216 kJ)

Calories in Sesame Seeds, Whole, Roasted and Toasted

Refuse: 0%
Serving SizeCalories per Serving
100 grams565 kcal (2364 kJ)
1 oz, 28.35 grams160 kcal (670 kJ)

Oil, Sesame, Salad or Cooking

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Serving SizeCalories per Serving
100 grams884 kcal (3699 kJ)
1 tbsp, 13.6 grams120 kcal (503 kJ)
1 cup, 218 grams1927 kcal (8064 kJ)
1 tsp, 4.5 grams40 kcal (166 kJ)

Sesame Seed Nutrition Facts

Seeds, Sesame Seeds, Whole, Dried
Nutritional value per 100 g (3.5 oz)
Water4.69 g
Energy2397 kJ (573 kcal)
Protein17.73 g
Carbohydrates23.45 g
Sugars0.30 g
Total Fat:49.67 g
saturated fat6.957 g
monounsaturated fat18.759 g
polyunsaturated fat21.773 g
Cholesterol0 mg
Fiber11.8 g
Calcium, Ca975 mg (98 %)
Iron, Fe14.55 mg (81 %)
Magnesium, Mg351 mg (88 %)
Phosphorus, P629 mg (63 %)
Potassium, K468 mg (10 %)
Zinc, Zn7.75 mg (52 %)
Copper, Cu4.082 mg (204 %)
Manganese, Mn2.460 mg (123 %)
Selenium, Se34.4 mcg (49 %)
Vitamin C0.0 mg (0 %)
Thiamine (Vit. B1)0.791 mg (53 %)
Riboflavin (Vit. B2)0.247 mg (15 %)
Niacin (Vit. B3)4.515 mg (23 %)
Pantothenic acid (B5)0.050 mg (0.5 %)
Vitamin B60.791 mg (40 %)
Folate (Vit. B9)97 mcg (24 %)
Vitamin B120.0 mcg (0 %)
Vitamin A9 IU (0.2 %)
Vitamin E0.25 mg (1.3 %)
Vitamin D0 IU (0 %)
Vitamin K0.0 mcg (0 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

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