Food · Nut and Seed Products
Sesame seeds nutrition facts
A typical portion of sesame seeds (1 oz; 28.35 g, whole, roasted and toasted) has 160 calories and 5g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 565 calories (whole, roasted and toasted) to 631 (sesame seeds).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Seeds, sesame seeds, whole, roasted and toasted, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 17g
- more than 66% of 8,218 USDA reference foods
- Calories per 100 g
- 565
- more than 96% of reference foods
- Sodium per 100 g
- 11mg
- more than 18% of reference foods
1 oz weighs 28.35 g in USDA's record for Seeds, sesame seeds, whole, roasted and toasted (FDC 170151).
Where the calories come from: 17% carbohydrate, 72% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.7 mg in 1 oz (28.35 g), 78% of the Daily Value
- Manganese0.7 mg in 1 oz (28.35 g), 31% of the Daily Value
- Magnesium101 mg in 1 oz (28.35 g), 24% of the Daily Value
- Thiamin0.2 mg in 1 oz (28.35 g), 19% of the Daily Value
- Zinc2.0 mg in 1 oz (28.35 g), 18% of the Daily Value
- Selenium9.8 µg in 1 oz (28.35 g), 18% of the Daily Value
- Phosphorus181 mg in 1 oz (28.35 g), 14% of the Daily Value
- Vitamin B60.2 mg in 1 oz (28.35 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 170151), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of sesame seeds USDA describes
Sesame seeds has the most calories per 100 g (631); the fewest: Whole, roasted and toasted (565)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Seeds, sesame seeds, whole, roasted and toasted | 565 | 17 g | 48 g | 11 mg |
| Sesame seeds | 631 | 20.5 g | 61.2 g | 47 mg |
| Seeds, sesame seeds, whole, dried | 573 | 17.7 g | 49.7 g | 11 mg |
Every nutrient in this record (61)
The portion is 1 oz (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.81 g | 17.0 g | 10% |
| Total lipid (fat) | 13.6 g | 48.0 g | 17% |
| Carbohydrate, by difference | 7.30 g | 25.7 g | 3% |
| Ash | 1.70 g | 6.00 g | |
| Energy | 160 kcal | 565 kcal | |
| Water | 0.94 g | 3.30 g | |
| Fiber, total dietary | 3.97 g | 14.0 g | 14% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 1.91 g | 6.72 g | 10% |
| Fatty acids, total monounsaturated | 5.14 g | 18.1 g | |
| Fatty acids, total polyunsaturated | 5.96 g | 21.0 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 280 mg | 989 mg | 22% |
| Iron, Fe | 4.18 mg | 14.8 mg | 23% |
| Magnesium, Mg | 101 mg | 356 mg | 24% |
| Phosphorus, P | 181 mg | 638 mg | 14% |
| Potassium, K | 135 mg | 475 mg | 3% |
| Sodium, Na | 3.12 mg | 11.0 mg | 0% |
| Zinc, Zn | 2.03 mg | 7.16 mg | 18% |
| Copper, Cu | 0.70 mg | 2.47 mg | 78% |
| Manganese, Mn | 0.71 mg | 2.50 mg | 31% |
| Selenium, Se | 9.75 µg | 34.4 µg | 18% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.23 mg | 0.80 mg | 19% |
| Riboflavin | 0.071 mg | 0.25 mg | 5% |
| Niacin | 1.30 mg | 4.58 mg | 8% |
| Pantothenic acid | 0.014 mg | 0.051 mg | |
| Vitamin B-6 | 0.23 mg | 0.80 mg | 13% |
| Folate, total | 27.8 µg | 98.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 27.8 µg | 98.0 µg | |
| Folate, DFE | 27.8 µg | 98.0 µg | 7% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.11 g | 0.37 g | |
| Threonine | 0.20 g | 0.70 g | |
| Isoleucine | 0.21 g | 0.73 g | |
| Leucine | 0.37 g | 1.30 g | |
| Lysine | 0.15 g | 0.54 g | |
| Methionine | 0.16 g | 0.56 g | |
| Cystine | 0.097 g | 0.34 g | |
| Phenylalanine | 0.25 g | 0.90 g | |
| Tyrosine | 0.20 g | 0.71 g | |
| Valine | 0.27 g | 0.95 g | |
| Arginine | 0.71 g | 2.52 g | |
| Histidine | 0.14 g | 0.50 g | |
| Alanine | 0.25 g | 0.89 g | |
| Aspartic acid | 0.45 g | 1.57 g | |
| Glutamic acid | 1.07 g | 3.78 g | |
| Glycine | 0.33 g | 1.16 g | |
| Proline | 0.22 g | 0.77 g | |
| Serine | 0.26 g | 0.93 g |
Fatty acids (8)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.034 g | 0.12 g | |
| SFA 16:0 | 1.22 g | 4.29 g | |
| SFA 18:0 | 0.57 g | 2.02 g | |
| MUFA 18:1 | 5.07 g | 17.9 g | |
| PUFA 18:2 | 5.86 g | 20.7 g | |
| PUFA 18:3 | 0.10 g | 0.36 g | |
| MUFA 16:1 | 0.041 g | 0.14 g | |
| MUFA 20:1 | 0.019 g | 0.067 g |
Source: USDA FoodData Central, FDC 170151: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in sesame seeds?
160 in 1 oz (28.35 g) of whole, roasted and toasted; 565 to 631 per 100 g across USDA's descriptions.
How much protein is in sesame seeds?
5g in 1 oz; 17 g per 100 g.
How much sodium is in sesame seeds?
0mg in 1 oz; 11 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov