Seeds, sesame seed kernels, toasted, without salt added (decorticated)
Whole food · Nut and Seed Products
Photo: Wikipedia
These are hulled, toasted sesame kernels, offering a deep, nutty aroma and a satisfyingly crisp, crunchy texture. They are a calorie-dense powerhouse, delivering nearly 50 grams of fat and almost 17 grams of protein per 100g, alongside an exceptional 16.9 grams of fiber.
Calorie split: 11% protein · 17% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People cherish their intense, toasty flavor that transforms from a garnish into a star ingredient, and their incredible versatility across sweet and savory global cuisines.
⚠️ Watch-outs & how to enjoy it better
Their high fat and calorie content means portion control is key for some diets. As a common allergen, they must be avoided by those with sesame allergies, and their oxalate content may be a concern for individuals prone to certain kidney stones. Counteract by using them as a flavorful accent rather than a main bulk, and always check ingredient labels for hidden sesame.
Key benefits
- Excellent source of plant-based protein and healthy monounsaturated fats.
- Extremely high in dietary fiber, supporting digestive health.
- Rich in essential minerals like copper, manganese, and calcium.
- Contains lignans (sesamin and sesamolin) with antioxidant properties.
- Provides a complete amino acid profile when paired with grains.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Archaeological evidence suggests sesame was one of the first crops processed for oil, cultivated over 4,000 years ago in the Indus Valley.
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 | 39.0 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 had their outer shell removed, resulting in a milder flavor and softer texture. Unhulled seeds (with the shell) are crunchier, slightly more bitter, and higher in calcium and fiber.
Are toasted sesame seeds more nutritious than raw?
Toasting primarily enhances flavor and aroma through the Maillard reaction. It doesn't significantly alter the core macronutrient profile but may slightly reduce heat-sensitive vitamins. The main benefit is the developed nutty taste.
How should I store toasted sesame seeds?
Due to their high oil content, they can go rancid. Store them in an airtight container in a cool, dark place for a few weeks, or in the refrigerator or freezer for several months to preserve freshness.
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: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.