Calories in Seeds, sesame butter, tahini, from raw and stone ground kernels
Generic food Raw Nuts and Seeds
Seeds, sesame butter, tahini, from raw and stone ground kernels contains 570 kcal per 100 g. A typical serving of 1 tbsp (15 g) provides about 86 kcal.
Roughly 71% of its calories come from fat, with 17% from carbohydrates and 12% from protein (estimated with general energy factors).
That is close to the median for nut and seed products on FoodFactly (574 kcal per 100 g).
100 g provides 180% of the Daily Value for copper, 107% of the Daily Value for Thiamin (B1) and 63% of the Daily Value for manganese.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 570 kcal | |
| Total fat ? | 48 g | 62% |
| Saturated fat ? | 6.7 g | 34% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 74 mg | 3% |
| Total carbohydrates C | 26.2 g | 10% |
| Dietary fiber ? | 9.3 g | 33% |
| Total sugars | not reported | |
| Protein ? | 17.8 g | 36% |
| Vitamin A ? | 3 µg | 0.3% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 1.3 mg | 107% |
| Riboflavin (B2) ? | 0.51 mg | 39% |
| Niacin (B3) ? | 5.9 mg | 37% |
| Pantothenic acid (B5) ? | 0.69 mg | 14% |
| Vitamin B6 ? | 0.15 mg | 9% |
| Folate (B9) C | 98 µg | 25% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 420 mg | 32% |
| Iron ? | 2.5 mg | 14% |
| Magnesium ? | 96 mg | 23% |
| Phosphorus ? | 752 mg | 60% |
| Potassium ? | 414 mg | 9% |
| Zinc ? | 4.6 mg | 42% |
| Copper ? | 1.6 mg | 180% |
| Manganese ? | 1.5 mg | 63% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 17%
- Fat 71%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein17.8 gabove the median for nut and seed products (median 16.1 g)
- Fiber9.3 gabove the median for nut and seed products (median 8.4 g)
- Fat48 gbelow the median for nut and seed products (median 48.8 g)
- Saturated fat6.7 gabove the median for nut and seed products (median 5.6 g)
- Sodium74 mgabove the median for nut and seed products (median 18 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 18.1 g |
|---|---|
| Polyunsaturated fat ? | 21 g |
Amino acids (18)
| Tryptophan ? | 0.39 g |
|---|---|
| Threonine ? | 0.74 g |
| Isoleucine ? | 0.77 g |
| Leucine ? | 1.4 g |
| Lysine ? | 0.57 g |
| Methionine ? | 0.59 g |
| Cystine ? | 0.36 g |
| Phenylalanine ? | 0.94 g |
| Tyrosine ? | 0.75 g |
| Valine ? | 1 g |
| Arginine ? | 2.6 g |
| Histidine ? | 0.52 g |
| Alanine ? | 0.93 g |
| Aspartic acid ? | 1.7 g |
| Glutamic acid ? | 4 g |
| Glycine ? | 1.2 g |
| Proline ? | 0.81 g |
| Serine ? | 0.97 g |
Individual fatty acids (8)
| Linoleic acid (omega-6, 18:2) ? | 20.7 g |
|---|---|
| SFA 14:0 ? | 0.12 g |
| SFA 16:0 ? | 4.3 g |
| SFA 18:0 ? | 2 g |
| MUFA 18:1 ? | 17.9 g |
| PUFA 18:3 ? | 0.36 g |
| MUFA 16:1 ? | 0.14 g |
| MUFA 20:1 ? | 0.067 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 3 g |
|---|---|
| Ash ? | 5 g |
| Energy ? | 2,385 kJ |
| Vitamin A, IU ? | 67 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 98 µg |
Other forms of Seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, sisymbrium sp. seeds, whole, dried Dried or dry | 318 | 12.1 g | 58.3 g | 4.6 g |
| Seeds, lotus seeds, raw Raw | 89 | 4.1 g | 17.3 g | 0.53 g |
| Seeds, sunflower seed kernels, oil roasted, with salt added Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sunflower seed kernels, toasted, with salt added Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed butter, with salt added | 617 | 17.3 g | 23.3 g | 55.2 g |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added Cooked | 446 | 18.6 g | 53.8 g | 19.4 g |
| Seeds, sesame butter, tahini, type of kernels unspecified | 592 | 17.4 g | 21.5 g | 53 g |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | 607 | 18 g | 17.9 g | 56.4 g |
| Seeds, watermelon seed kernels, dried Dried or dry | 557 | 28.3 g | 15.3 g | 47.4 g |
| Seeds, sesame seed kernels, dried (decorticated) Dried or dry | 631 | 20.5 g | 11.7 g | 61.2 g |
| Flaxseed | 534 | 18.3 g | 28.9 g | 42.2 g |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added Cooked | 574 | 29.8 g | 14.7 g | 49.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nuts, almonds, whole, raw Raw | 584 | 21.5 g | 20 g | 51.1 g |
| Nuts, hazelnuts or filberts, raw Raw | 602 | 13.5 g | 26.5 g | 53.5 g |
| Pistachio nuts, raw Raw | 560 | 20.2 g | 27.2 g | 45.3 g |
| Sunflower seeds, plain, salted | 575 | 19.1 g | 23.8 g | 49.2 g |
| Sunflower seeds, plain, unsalted | 582 | 19.3 g | 24.1 g | 49.8 g |
| Sunflower seeds, NFS | 582 | 19.3 g | 24.1 g | 49.8 g |
| Mixed seeds | 580 | 22 g | 21.7 g | 49.6 g |
| Sunflower seeds, flavored | 567 | 18.4 g | 25.9 g | 47.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw seeds?
100 g of raw seeds has 570 kcal. 1 tbsp (15 g): about 86 kcal. 1 oz (28.4 g): about 162 kcal.
Is raw seeds high in protein?
Raw seeds contains 17.8 g of protein per 100 g (36% of the 50 g Daily Value), or 2.7 g in 1 tbsp (15 g). About 12% of its calories come from protein. Compared with other nut and seed products, that is above the median (median 16.1 g).
How many carbs are in raw seeds?
Raw seeds has 26.2 g of total carbohydrates per 100 g, including 9.3 g of fiber.
How much fat is in raw seeds?
Raw seeds contains 48 g of fat per 100 g, of which 6.7 g is saturated (34% of the Daily Value).
What vitamins and minerals does raw seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (180% DV), Thiamin (B1) (107% DV), manganese (63% DV), phosphorus (60% DV) and zinc (42% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw seeds?
100 g contains 74 mg of sodium, 3% of the 2,300 mg Daily Value.
Does seeds have the same nutrition raw and dried or dry?
No. Per 100 g, seeds, sesame butter, tahini, from raw and stone ground kernels has 570 kcal, while seeds, sisymbrium sp. seeds, whole, dried has 318 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169410. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.