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Calories in Seeds, sesame seeds, whole, roasted and toasted

Generic food Cooked Nuts and Seeds

Seeds, sesame seeds, whole, roasted and toasted contains 565 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 160 kcal.

Roughly 72% of its calories come from fat, with 17% from carbohydrates and 11% 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 274% of the Daily Value for copper, 109% of the Daily Value for manganese and 85% of the Daily Value for magnesium.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

565kcal per 100 g
17 gprotein
25.7 gcarbohydrates
48 gfat
160kcal in 1 oz (28.4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 565 kcal
Total fat ? 48 g 62%
Saturated fat ? 6.7 g 34%
Cholesterol Z 0 mg 0%
Sodium ? 11 mg 0.5%
Total carbohydrates C 25.7 g 9%
Dietary fiber ? 14 g 50%
Total sugars not reported
Protein ? 17 g 34%
Vitamin A C 0 µg0%
Vitamin C ? 0 mg0%
Vitamin D Z 0 µg0%
Thiamin (B1) ? 0.8 mg67%
Riboflavin (B2) ? 0.25 mg19%
Niacin (B3) ? 4.6 mg29%
Pantothenic acid (B5) ? 0.051 mg1%
Vitamin B6 ? 0.8 mg47%
Folate (B9) C 98 µg25%
Vitamin B12 Z 0 µg0%
Calcium ? 989 mg76%
Iron ? 14.8 mg82%
Magnesium ? 356 mg85%
Phosphorus ? 638 mg51%
Potassium ? 475 mg10%
Zinc ? 7.2 mg65%
Copper ? 2.5 mg274%
Manganese ? 2.5 mg109%
Selenium I 34.4 µg63%

% 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: 11%Carbohydrates: 17%Fat: 72%565kcal / 100 g
  • Protein 11%
  • Carbohydrates 17%
  • Fat 72%

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

Copper274%Manganese109%Magnesium85%Iron82%Calcium76%Thiamin (B1)67%Zinc65%Selenium63%Phosphorus51%Vitamin B647%

Nutritional insights

  • Protein17 gabove the median for nut and seed products (median 16.1 g)
  • Fiber14 gin the top quarter of 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)
  • Sodium11 mgbelow the median for nut and seed products (median 18 mg)
  • Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
  • Water3.3 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 ?0.37 g
Threonine ?0.7 g
Isoleucine ?0.73 g
Leucine ?1.3 g
Lysine ?0.54 g
Methionine ?0.56 g
Cystine ?0.34 g
Phenylalanine ?0.9 g
Tyrosine ?0.71 g
Valine ?0.95 g
Arginine ?2.5 g
Histidine ?0.5 g
Alanine ?0.89 g
Aspartic acid ?1.6 g
Glutamic acid ?3.8 g
Glycine ?1.2 g
Proline ?0.77 g
Serine ?0.93 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 Z0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Other components (6)
Water ?3.3 g
Ash ?6 g
Energy ?2,364 kJ
Vitamin A, IU ?9 IU
Folic acid Z0 µg
Folate, food ?98 µg

Other forms of Seeds

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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 butter, tahini, from raw and stone ground kernels Raw 570 17.8 g 26.2 g 48 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

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Nuts, almonds, honey roasted, unblanched Cooked 594 18.2 g 27.9 g 49.9 g
Nuts, almonds, dry roasted, without salt added Cooked 598 21 g 21 g 52.5 g
Nuts, mixed nuts, dry roasted, with peanuts, with salt added Cooked 594 17.3 g 25.4 g 51.5 g
Nuts, pistachio nuts, dry roasted, with salt added Cooked 569 21.1 g 27.6 g 45.8 g
Nuts, pistachio nuts, dry roasted, without salt added Cooked 572 21.1 g 28.3 g 45.8 g
Nuts, almonds, blanched Cooked 590 21.4 g 18.7 g 52.5 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

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 170151. 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.

Frequently asked questions

How many calories are in cooked seeds?

100 g of cooked seeds has 565 kcal. 1 oz (28.4 g): about 160 kcal.

Is cooked seeds high in protein?

Cooked seeds contains 17 g of protein per 100 g (34% of the 50 g Daily Value), or 4.8 g in 1 oz (28.4 g). About 11% 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 cooked seeds?

Cooked seeds has 25.7 g of total carbohydrates per 100 g, including 14 g of fiber.

How much fat is in cooked seeds?

Cooked 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 cooked seeds contain?

Per 100 g, the most notable amounts relative to the Daily Value are copper (274% DV), manganese (109% DV), magnesium (85% DV), iron (82% DV) and calcium (76% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked seeds?

100 g contains 11 mg of sodium, 0.5% of the 2,300 mg Daily Value.

Does seeds have the same nutrition cooked and dried or dry?

No. Per 100 g, seeds, sesame seeds, whole, roasted and toasted has 565 kcal, while seeds, sisymbrium sp. seeds, whole, dried has 318 kcal. Cooking 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.