Know what’s on your plate
Whole sesame seeds
Calories & nutrition facts
roasted and toasted
Nutrition facts
Per 100 g% DV- Calories 565 kcal —
- Protein 17 g 34%
- Carbohydrate 12 g 4%
- Fat 48 g 62%
- Saturated fat 6.7 g 34%
- Fibre 14 g 50%
- Sodium 11 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.24 mg 2%
- Thiamin (B1) 0.8 mg 67%
- Riboflavin (B2) 0.25 mg 19%
- Niacin (B3) 4.6 mg 29%
- Pantothenic acid (B5) 0.05 mg 1%
- Vitamin B6 0.8 mg 47%
- Folate (B9) 98 µg 25%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 989 mg 76%
- Iron 14.8 mg 82%
- Magnesium 356 mg 85%
- Phosphorus 638 mg 51%
- Potassium 475 mg 10%
- Zinc 7.2 mg 65%
- Copper 2.5 mg 274%
- Manganese 2.5 mg 109%
- Selenium 34.4 µg 63%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 565 | 17 g | 12 g | 48 g |
| 1 × oz | 28.4 g | 160 | 4.8 g | 3.3 g | 14 g |
| 2 × oz | 56.7 g | 320 | 9.6 g | 6.7 g | 27 g |
| ½ × oz | 14.2 g | 80 | 2.4 g | 1.7 g | 6.8 g |
| 3 × oz | 85.1 g | 481 | 14 g | 10 g | 41 g |
| 4 × oz | 113.4 g | 641 | 19 g | 13 g | 54 g |
Similar foods
- Sesame seed kernelstoasted, shelled567 kcal / 100 g
- Sesame seedswhole609 kcal / 100 g
- White sesame seedswithout hull650 kcal / 100 g
- Tahini sesame butterroasted and toasted kernels595 kcal / 100 g
- Whole sisymbrium sp. seedsdried318 kcal / 100 g
- Whole linseed531 kcal / 100 g
- White gingelly seeds520 kcal / 100 g
- Roasted whole pumpkin and squash seedswith salt added446 kcal / 100 g
- Roasted cottonseed kernels506 kcal / 100 g
- Brown gingelly seeds516 kcal / 100 g
Questions about Whole sesame seeds
How do you toast whole sesame seeds without burning them?
Toast them in a dry frying pan over medium-low heat for about 3–5 minutes, stirring or shaking the pan often. Take them off as soon as they smell nutty and turn golden; they keep cooking briefly in the hot pan.
Do you need to soak whole sesame seeds before eating them?
No soaking is needed: you can sprinkle them straight onto food or toast them first for a deeper, nuttier flavour. Soaking softens them, but does not turn whole seeds into tahini; blend them thoroughly for that.
How should you store whole sesame seeds?
Keep them in an airtight container in a cool, dark cupboard, away from the oven. Their oil can turn rancid; refrigeration or freezing helps preserve freshness for longer, especially once a packet is open.
What can you use whole sesame seeds for?
Scatter them over stir-fries, noodles, salads and roasted vegetables, or use them in sesame brittle and breads such as burger buns. They are also the seed coating on many styles of bagel.
Can you use whole sesame seeds instead of tahini?
Not directly in hummus or sauces: whole seeds stay gritty rather than making tahini’s smooth paste. Blend them with a little neutral oil until creamy, or use another smooth seed butter, allowing for a different flavour.
Are whole sesame seeds a good source of calcium?
Yes. A 28 g handful provides 277 mg of calcium; sesame also contains iron and magnesium, and is high in fibre, with 14 g per 100 g.
Do whole sesame seeds have more fibre than sesame seed kernels?
No: sesame seed kernels have 16.9 g of fibre per 100 g, compared with 14 g in whole sesame seeds. Whole seeds still provide plenty of fibre.
Can whole sesame seeds cause an allergic reaction?
Yes. Sesame is a recognised food allergen, and even a small amount can trigger a reaction in someone who is allergic; avoid it if you have a sesame allergy and take care with foods coated in the seeds.
Source: USDA FoodData Central 170151 · per 100 g · carbohydrate per EU label, fibre excluded
