Sesame Seeds Nutrition Facts, Vitamins and Benefits

Sesame Seeds benefits and place in a balanced diet

• Sesame Seeds provides 11.8 g of dietary fiber per 100 g. Fiber supports normal bowel function and can contribute to fullness as part of a balanced diet.
• Its potassium content is approximately 468 mg per 100 g. Potassium contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• It supplies about 351 mg of magnesium per 100 g. Magnesium contributes to normal energy metabolism and normal muscle function.
• With approximately 17.7 g of protein per 100 g, it can contribute to total daily protein intake. Protein supports the maintenance and growth of muscle mass.
• It contains about 14.6 mg of iron per 100 g. Iron contributes to normal red blood cell formation and oxygen transport; absorption from plant foods varies.
• The recorded folate value is about 97 µg per 100 g. Folate contributes to normal blood formation and cell division.

Sesame Seeds nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 28 g reference serving.

How many calories are in Sesame Seeds?

100 g (about 3.5 oz) provides approximately 573 kcal. A 28 g reference serving provides approximately 160.4 kcal. Values vary with variety, ripeness and preparation.

How to use Sesame Seeds in the kitchen

Sesame Seeds can be used as a snack ingredient or added to breakfast dishes, salads and recipes. Measure the portion because nuts and seeds are energy-dense. The linked USDA profile is listed as “Seeds, sesame seeds, whole, dried”; its values describe that preparation state rather than a generic fresh equivalent.