Calories in Sesame Seeds: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A tablespoon of sesame seeds (15g) contains about 86 calories with 2.7g of protein and 7.2g of fat, making them a calorie-dense seed with solid nutritional value. Per 100g, sesame seeds provide 570 calories with 17.8g of protein, 48g of fat, and 26.2g of carbs. The fat is mostly unsaturated: 21g of polyunsaturated fat and 18.1g of monounsaturated fat per 100g. The standout micronutrient is calcium at 420mg per 100g, which is more calcium per gram than milk. Sesame seeds also provide 17.8g of protein per 100g, making them a respectable plant protein source. Fiber is high at 9.3g per 100g. Zinc comes in at 4.6mg per 100g, supporting testosterone production and immune function. Sesame seeds are the basis for tahini and sesame oil, and they are commonly used as a topping on bread, salads, and Asian dishes.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 161.9 | 5.1g | 7.4g | 13.6g | 2.6g |
| 1 tbsp (15g) | 85.5 | 2.7g | 3.9g | 7.2g | 1.4g |
| 100g | 570 | 17.8g | 26.2g | 48g | 9.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 570 | 28% |
| Protein | 17.8g | 36% |
| Total Fat | 48g | 62% |
| Saturated Fat | 6.7g | 34% |
| Total Carbohydrates | 26.2g | 10% |
| Dietary Fiber | 9.3g | 33% |
| Sugars | 0g | |
| Sodium | 74mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 6.7g | 2% |
| Calcium | 420mg | 32% |
| Iron | 2.5mg | 14% |
| Potassium | 414mg | 9% |
| Vitamin A | 3mcg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 96mg | 23% |
| Phosphorus | 752mg | 60% |
| Zinc | 4.6mg | 42% |
| Folate | 98mcg | 25% |
| Thiamin (B1) | 1.3mg | 108% |
| Riboflavin (B2) | 0.5mg | 38% |
| Niacin (B3) | 5.9mg | 37% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sesame Seeds
Sesame seeds are a nutrient-dense whole food with an impressive mineral profile. The 420mg of calcium per 100g is the most notable feature. For those who avoid dairy, sesame seeds provide a meaningful plant-based calcium source. Calcium supports bone density, muscle contraction, and nerve signaling, all important for active individuals.
The 4.6mg of zinc per 100g is another standout. Zinc plays a direct role in testosterone production and immune function. A tablespoon of sesame seeds provides about 0.69mg of zinc, which contributes toward the 11mg daily recommended intake. Pairing sesame seeds with high-zinc foods like beef and pumpkin seeds helps cover daily needs.
Sesame seeds contain 21g of polyunsaturated fat per 100g, including omega-6 linoleic acid, which supports cell membrane integrity and inflammatory response. The unique antioxidants in sesame (sesamin, sesamolin, and sesamol) give sesame products better oxidative stability than many other seed oils.
The 9.3g of fiber per 100g supports gut health and satiety. For people eating high-protein diets, which often lack fiber, adding sesame seeds to meals is a practical way to increase fiber intake without disrupting macros significantly.
Dietary Considerations
Sesame seeds are naturally gluten-free, vegan, and relatively keto-friendly at 26.2g of carbs per 100g, though the portion size matters since a tablespoon only contributes 3.9g of carbs. Sesame is a common allergen, and sesame allergy is now one of the top 9 major food allergens in the US. For weight loss, sesame seeds add significant calories quickly given their energy density. Use them in small amounts as a garnish or topping rather than eating them by the handful.
Daily Intake (100g)
100g of sesame seeds provides 28% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sesame seeds?
One tablespoon of sesame seeds (15g) has about 86 calories. Per 100g, sesame seeds contain 570 calories. They are calorie-dense, so measure portions carefully when tracking macros.
Are sesame seeds good for weight loss?
Sesame seeds can be part of a weight loss diet in small amounts. They provide protein, fiber, and healthy fats that support satiety. However, at 570 calories per 100g, they add up fast. A tablespoon used as a topping is fine; eating large amounts is not.
How much protein in sesame seeds?
Sesame seeds contain 17.8g of protein per 100g. A tablespoon (15g) provides about 2.7g of protein. They are a useful plant protein source but are best combined with other protein foods to hit daily targets.
Are sesame seeds high in calcium?
Yes, sesame seeds are one of the richest non-dairy sources of calcium at 420mg per 100g. A tablespoon provides about 63mg of calcium. This makes sesame seeds and tahini (made from sesame) excellent calcium sources for those who avoid dairy.
Are sesame seeds keto-friendly?
Sesame seeds are moderately keto-friendly at 26.2g of carbs per 100g, but a tablespoon only adds 3.9g of carbs. In small amounts, they fit within keto macros. Just account for the serving size.
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