Sesame Seeds
Per serving: 1 tablespoon whole sesame seeds (9g)
About Sesame Seeds
One tablespoon of whole dried sesame seeds provides approximately 52 calories, 1.6 grams of protein, 2.1 grams of carbohydrate, 4.5 grams of fat, and 1.1 grams of fiber. The serving contains about 1 gram of net carbohydrate and has a negligible glycemic load.
Whole sesame seeds provide copper, manganese, magnesium, calcium, iron, zinc, and phosphorus. Calcium values vary greatly because removing the hull substantially reduces the amount present.
Sprinkle sesame seeds over vegetables, noodles, breads, salads, or grain dishes, or use tahini in sauces and dressings. Sesame is a recognized food allergen, so ingredient labeling matters for sensitive individuals.
At-a-Glance Stats
Macronutrient Breakdown
52 kcal
Total calories per 1 tablespoon whole sesame seeds (9g)
Protein
Builds & repairs muscle tissue
3% of typical daily value
Carbohydrates
Primary fuel source for energy
2% of typical daily value
Total Fat
Supports hormones & nutrient uptake
9% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
4% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Whole sesame seeds are rich in copper, which supports iron metabolism, connective tissue, and energy production.
- 2
They provide calcium, magnesium, phosphorus, iron, and zinc, although mineral content differs between hulled and unhulled seeds.
- 3
Sesame lignans such as sesamin are plant compounds with antioxidant activity.
- 4
Protein, fiber, and unsaturated fat help add texture and nutrient density to meals.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Whole unhulled sesame seeds contain much more calcium than hulled seeds, so nutrition varies by form. Toast briefly for flavor and store seeds or tahini in a cool place after opening.
Diet Compatibility
Frequently Asked Questions
How many calories are in Sesame Seeds?›
Sesame Seeds contains 52 calories per 1 tablespoon whole sesame seeds (9g). This includes 1.6g protein (6.4 kcal), 2.1g carbohydrates (8.4 kcal), and 4.5g fat (40.5 kcal).
How much protein does Sesame Seeds have?›
Sesame Seeds provides 1.6g of protein per 1 tablespoon whole sesame seeds (9g).
Is Sesame Seeds good for weight loss?›
Protein, fiber, and unsaturated fat help add texture and nutrient density to meals. With 52 calories per serving, it can fit well within a calorie-controlled diet.