Seeds, sesame seed kernels, toasted, with salt added (decorticated)
Whole food · Nut and Seed Products
Photo: Wikipedia
These are hulled, toasted sesame seeds, their nutty flavor intensified by heat and a light salt coating. They offer a satisfying crunch and a rich, savory taste that's both earthy and slightly sweet. Nutritionally, they are a powerhouse of healthy fats, protein, and remarkable fiber content.
Calorie split: 11% protein · 17% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People love them for their deep, toasty nuttiness and versatile crunch that elevates everything from salads to breads. They are a cornerstone ingredient in many global cuisines, adding texture and a savory depth.
⚠️ Watch-outs & how to enjoy it better
The added salt can be a concern for those monitoring sodium intake, and sesame is a common allergen. The high calorie density means portion awareness is key. To counteract, use them as a flavorful garnish rather than a main component, and always check for allergies before serving.
Key benefits
- Excellent source of plant-based protein and healthy monounsaturated fats.
- Exceptionally high in dietary fiber, supporting digestive health.
- Rich in minerals like calcium, magnesium, and iron.
- Contains antioxidants and lignans like sesamin.
- Provides a concentrated energy source (567 kcal per 100g).
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sesame is one of the oldest oilseed crops known, domesticated over 4,000 years ago, and the phrase 'open sesame' from Arabian Nights refers to the dramatic way the seed pod bursts open when ripe.
Full nutrition (USDA data · scales with serving)
| Water | 5.0 g |
| Energy | 567 kcal |
| Energy | 2372 kj |
| Protein | 17.0 g |
| Total lipid (fat) | 48.0 g |
| Ash | 4.0 g |
| Carbohydrate, by difference | 26.0 g |
| Fiber, total dietary | 16.9 g |
| Total Sugars | 0.48 g |
| Calcium, Ca | 131 mg |
| Iron, Fe | 7.8 mg |
| Magnesium, Mg | 346 mg |
| Phosphorus, P | 774 mg |
| Potassium, K | 406 mg |
| Sodium, Na | 588 mg |
| Zinc, Zn | 10.2 mg |
| Copper, Cu | 1.5 mg |
| Manganese, Mn | 1.4 mg |
| Selenium, Se | 34.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.2 mg |
| Riboflavin | 0.47 mg |
| Niacin | 5.4 mg |
| Pantothenic acid | 0.68 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 96.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 96.0 ug |
| Folate, DFE | 96.0 ug |
| Choline, total | 25.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 40.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 66.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 4.3 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 18.1 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 17.9 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 21.0 g |
| PUFA 18:2 | 20.7 g |
| PUFA 18:3 | 0.36 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.37 g |
| Threonine | 0.70 g |
| Isoleucine | 0.73 g |
| Leucine | 1.3 g |
| Lysine | 0.54 g |
| Methionine | 0.56 g |
| Cystine | 0.34 g |
| Phenylalanine | 0.90 g |
| Tyrosine | 0.71 g |
| Valine | 0.95 g |
| Arginine | 2.5 g |
| Histidine | 0.50 g |
| Alanine | 0.89 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.2 g |
| Proline | 0.77 g |
| Serine | 0.93 g |
FAQ
What's the difference between hulled and unhulled sesame seeds?
Hulled seeds have the outer bran layer removed, resulting in a lighter color, milder flavor, and easier digestion. Unhulled seeds are whole, with more fiber, calcium, and a slightly more bitter taste.
Why are these seeds toasted?
Toasting deepens their natural nutty flavor, enhances their aroma, and creates a more satisfying, crunchy texture compared to raw seeds.
How should I store them to keep them fresh?
Store in an airtight container in a cool, dark place. For longer shelf life, refrigerate or freeze them, as their high oil content can cause them to go rancid at room temperature over time.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.67 kcal/g · 12% calories from protein · 16.9 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.