Sesame Seeds: Calories, Nutrition Facts, and Health Benefits (2026)

Sesame seeds provide 160 calories per 1 oz (28 g), along with 5 g of protein and 3.3 g of fiber. They contain 273 mg of calcium and 4.09 mg of iron, making them a nutritious addition to your diet.

This page explores the nutritional profile of sesame seeds, focusing on their benefits per serving size. We will also discuss their impact on common health goals and compare them with other nuts and seeds.

Sesame Seeds Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for sesame seeds, highlighting key nutrients and their contributions.

Values are for 1 oz (28 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	160	573	8%
Protein	5.0 g	17.7 g	10%
Carbohydrates	6.6 g	23.4 g	2%
Fiber	3.3 g	11.8 g	12%
Sugar	0.1 g	0.3 g	-
Fat	13.9 g	49.7 g	18%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	131 mg	468 mg	3%
Saturated Fat	1.9 g	7.0 g	10%
Calcium	273 mg	975 mg	21%
Iron	4.09 mg	14.60 mg	23%

About 15% of sesame seeds calories come from carbohydrates, 12% from protein and 73% from fat.

Sesame Seeds by Health Goal

Here, we assess how sesame seeds rate against various health goals, providing insights into their suitability for different dietary needs.

Goal	Rating	Why
Weight loss	Fair	160 calories per serving, with 3.3 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Good	3.3 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (5 g); best as a vitamin-rich choice, not a protein source

Sesame Seeds and Blood Sugar

Glycemic index: 0. Glycemic load: 1 per serving.

Sesame Seeds is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Sesame Seeds Compares to Other Nuts and Seeds

In this section, we compare sesame seeds with other nuts and seeds to understand their relative nutritional value.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Sesame Seeds	573	17.7	49.7	11.8
Sunflower Seeds	584	20.8	51.5	8.6
Flaxseed	534	18.3	42.2	27.3
Chia Seeds	486	16.5	30.7	34.4

Sesame Seeds Myths, Checked

Sesame seeds are a perfect calcium source for everyone , Misleading. Whole seeds are high in calcium, but hulled seeds and tahini absorb better.

Sesame seeds have no protein , False. An ounce has about 5 g protein along with calcium and iron.

How to Track Sesame Seeds

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing sesame seeds beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log sesame seeds accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of sesame seeds?

One ounce of sesame seeds contains 160 calories, making them a calorie-dense food choice.

Is sesame seeds good for weight loss?

Sesame seeds can be beneficial for weight loss due to their high fiber content, which is 3.3 g per ounce, helping to promote satiety.

Can people with diabetes eat sesame seeds?

People with diabetes can include sesame seeds in their diet, as they are low in available carbs, with only 6.6 g per ounce, which minimizes blood sugar impact.

How much calcium is in sesame seeds?

Each ounce of sesame seeds provides 273 mg of calcium, contributing significantly to daily calcium intake.

Is sesame seeds high in sugar?

Sesame seeds are very low in sugar, containing only 0.1 g per ounce, making them a suitable option for those monitoring sugar intake.

Are sesame seeds a good source of calcium?

Yes, sesame seeds are a good source of calcium, offering 273 mg per ounce, which supports bone health.

Key Takeaways

• Sesame seeds provide 160 calories per ounce.
• They contain 5 g of protein and 3.3 g of fiber.
• The seeds are low in sugar, with only 0.1 g per ounce.
• Each ounce offers 273 mg of calcium.
• Sesame seeds have 4.09 mg of iron per ounce.
• They are low in available carbs, affecting blood sugar minimally.