Calories in Sesame seeds
Generic food Nuts and Seeds
Sesame seeds contains 631 kcal per 100 g. A typical serving of 1 cup (128 g) provides about 808 kcal.
Roughly 81% of its calories come from fat, with 12% from protein and 7% from carbohydrates (estimated with general energy factors).
That is close to the median for nuts and seeds on FoodFactly (587 kcal per 100 g).
100 g provides 156% of the Daily Value for copper, 82% of the Daily Value for magnesium and 63% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 631 kcal | |
| Total fat C | 61.2 g | 78% |
| Saturated fat C | 9.1 g | 45% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 47 mg | 2% |
| Total carbohydrates C | 11.7 g | 4% |
| Dietary fiber C | 11.6 g | 41% |
| Total sugars C | 0.48 g | |
| Protein C | 20.4 g | 41% |
| Vitamin A C | 3 µg | 0.3% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.7 mg | 11% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.7 mg | 58% |
| Riboflavin (B2) C | 0.09 mg | 7% |
| Niacin (B3) C | 5.8 mg | 36% |
| Vitamin B6 C | 0.4 mg | 24% |
| Folate (B9) C | 115 µg | 29% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 25.6 mg | 5% |
| Calcium C | 60 mg | 5% |
| Iron C | 6.4 mg | 35% |
| Magnesium C | 345 mg | 82% |
| Phosphorus C | 667 mg | 53% |
| Potassium C | 370 mg | 8% |
| Zinc C | 6.7 mg | 61% |
| Copper C | 1.4 mg | 156% |
| Selenium C | 34.4 µg | 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 7%
- Fat 81%
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
- Protein20.4 gabove the median for nuts and seeds (median 19.3 g)
- Fiber11.6 gin the top quarter of nuts and seeds (median 7.4 g)
- Sugars0.48 gin the lowest quarter of nuts and seeds (median 4.7 g)
- Fat61.2 gin the top quarter of nuts and seeds (median 49.8 g)
- Saturated fat9.1 gin the top quarter of nuts and seeds (median 6.8 g)
- Sodium47 mgbelow the median for nuts and seeds (median 157 mg)
- Protein per 100 kcal3.2 gprotein density, useful for comparing foods with different calorie levels
- Water3.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 23.9 g |
|---|---|
| Polyunsaturated fat C | 25.5 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 25.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 5.3 g |
| SFA 18:0 C | 3.3 g |
| MUFA 18:1 C | 23.6 g |
| PUFA 18:3 C | 0.26 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.11 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.12 g |
| MUFA 22:1 C | 0.065 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 40 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 3.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 115 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sesame butter, creamy | 648 | 19.7 g | 14.2 g | 62.4 g |
| Tahini | 697 | 19.7 g | 14.2 g | 62.4 g |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | 607 | 18 g | 17.9 g | 56.4 g |
| Nuts, hazelnuts or filberts | 628 | 15 g | 16.7 g | 60.8 g |
| Hazelnuts | 628 | 15 g | 16.7 g | 60.8 g |
| Nuts, almond butter, plain, without salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Nuts, almond butter, plain, with salt added | 614 | 21 g | 18.8 g | 55.5 g |
| Almonds, unsalted | 607 | 20.3 g | 20.4 g | 54 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in sesame seeds?
100 g of sesame seeds has 631 kcal. 1 cup (128 g): about 808 kcal.
Is sesame seeds high in protein?
Sesame seeds contains 20.4 g of protein per 100 g (41% of the 50 g Daily Value), or 26.1 g in 1 cup (128 g). About 12% of its calories come from protein. Compared with other nuts and seeds, that is above the median (median 19.3 g).
How many carbs are in sesame seeds?
Sesame seeds has 11.7 g of total carbohydrates per 100 g, including 11.6 g of fiber and 0.48 g of sugars.
How much fat is in sesame seeds?
Sesame seeds contains 61.2 g of fat per 100 g, of which 9.1 g is saturated (45% of the Daily Value).
What vitamins and minerals does sesame seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (156% DV), magnesium (82% DV), selenium (63% DV), zinc (61% DV) and Thiamin (B1) (58% DV). The full list is in the vitamins and minerals table above.
How much sodium is in sesame seeds?
100 g contains 47 mg of sodium, 2% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2707586. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.