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Sesame Seeds

Sesame Seeds

Everyday

Sesame seeds are small, oil-rich seeds harvested from the Sesamum indicum plant, available in white, black, and tan varieties. These nutrient-dense seeds provide a notable source of plant-based protein, calcium, and iron, along with high levels of heart-healthy polyunsaturated fats. Commonly used whole as a topping for baked goods or ground into tahini paste, they develop a distinctive nutty flavor when toasted. While naturally gluten-free and vegan, their concentrated oil content requires mindful portion control in macronutrient tracking.

Macro Impact

A 1 tbsp serving contains 57 calories, 2g protein, 1g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 57 calories?
Walking3.5 mph, moderate pace
13 min
YogaModerate effort, gentle pace
10 min
SwimmingModerate effort, freestyle
7 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
7 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size1 tbsp (9 g)
Amount per serving
Calories57
% Daily Value*
Total Fat6g
7%
Saturated Fat0.8g
4%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate1g
0%
Dietary Fiber1g
4%
Total Sugars0.0g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium5mg
0%
Iron0.6mg
3%
Potassium33mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
1 / 28 g
4%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
7%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
2 / 23 g
10%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
2 / 19 g
12%
Omega 9
0 g
Protein
Protein
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
4%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
2%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
4%
Threonine
0 / 1 g
6%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
4%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
1%
Niacin, B3
1 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
1%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
2 / 30 mcg
5%
Cobalamin, B12
0 / 2 mcg
0%
Folate
10 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
5 / 1k mg
1%
Copper
0 / 1 mg
14%
Iron
1 / 13 mg
4%
Magnesium
31 / 370 mg
8%
Manganese
0 / 2 mg
6%
Phosphorous
60 / 700 mg
9%
Potassium
33 / 3k mg
1%
Selenium
3 / 55 mcg
6%
Sodium
4 / 2.3k mg
0%
Zinc
1 / 10 mg
6%
Chromium
1 / 30 mcg
2%
Molybdenum
13 / 45 mcg
29%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
0 g
Caffeine
0 mg
Choline
2 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Seeds, sesame seed kernels, dried (decorticated). USDA Standard Reference, Legacy. Food ID 169412.
  2. 2.Seeds, sesame seeds, whole, dried. USDA Standard Reference, Legacy. Food ID 170150.
  3. 3.Seeds, sesame seed kernels, dried, shelled. Canadian Nutrient File. Food ID 2611.
  4. 4.Sesame seeds, whole. Frida. Public Food Key 370.
  5. 5.Sesame seed, decorticated. Frida. Public Food Key 471.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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