Sesame seeds: what it contains and why it matters
Sesame seeds is tiny oil-rich seeds (til). This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of sesame seeds
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| Energy | 573 kcal | USDA |
| Protein | 17.7 g | USDA |
| Total Fat | 49.7 g | USDA |
| Carbohydrate | 23.4 g | USDA |
| Dietary Fiber | 11.8 g | USDA |
| Calcium | 975 mg | USDA |
| Iron | 14.6 mg | USDA |
| Magnesium | 351 mg | USDA |
| Phosphorus | 629 mg | USDA |
| Zinc | 7.75 mg | USDA |
Which lab parameters does sesame seeds relate to?
Calcium
Calcium is the main mineral in bones and teeth, and is also needed for muscles and nerves [WHO].
Understand your Calcium result →See all calcium-rich foods →
Iron
Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around the body [WHO].
Understand your Haemoglobin result →See all iron-rich foods →
Magnesium
Magnesium supports muscle and nerve function and helps build bone [WHO].
Understand your Magnesium result →See all magnesium-rich foods →
Zinc
Zinc supports the immune system, wound healing and normal growth [WHO].
Vegetarian and dietary notes
Sesame seeds are a plant-derived food suitable for vegetarian and vegan diets.
Frequently asked questions
How much calcium is present in whole sesame seeds?
Whole dried sesame seeds contain 975 mg of calcium per 100 g [USDA]. Calcium is an essential mineral required for structural integrity of bone tissue, vascular contraction, and nerve transmission.
What is the lipid profile of sesame seeds?
Whole sesame seeds contain 49.7 g of total fat per 100 g [USDA], which consists primarily of polyunsaturated and monounsaturated fatty acids, alongside saturated fats.
How much iron do sesame seeds provide?
Sesame seeds contain 14.6 mg of iron per 100 g [USDA]. Dietary iron is a core component of hemoglobin and myoglobin, which are necessary for oxygen transport and cellular energy metabolism.
What is the magnesium content of sesame seeds and what is its physiological role?
Sesame seeds contain 351 mg of magnesium per 100 g [USDA]. Magnesium acts as a cofactor in over 300 enzymatic systems, including those involved in protein synthesis, neuromuscular transmission, and blood glucose regulation.
How much dietary fiber is found in whole sesame seeds?
Whole sesame seeds supply 11.8 g of total dietary fiber per 100 g [USDA]. Dietary fiber provides bulk to the stool and supports normal gastrointestinal transit.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/