Sesame seeds nutrition facts

Sesame seeds (1 tbsp, 9 g) has 52 calories, 1.6 g protein, 1.1 g fiber, 4.5 g fat. It is an excellent source of copper (41% DV).

Copper 41% DVManganese 9.6% DVMagnesium 7.5% DVIron 7.3% DVCalcium 6.8% DV
#1 of 12 nuts and seeds for copper#5 of 12 nuts and seeds for zinc#10 of 12 nuts and seeds for monounsaturated fat#9 of 12 nuts and seeds for omega-3#11 of 12 nuts and seeds for choline#12 of 12 nuts and seeds for beta-carotene

Nutrition Facts

Serving size1 tbsp (9 g)
Calories52
Total Fat 4.5g5.7%
Saturated Fat 0.6g3.1%
Cholesterol 0mg0%
Sodium 1mg0%
Total Carbohydrate 2.1g0.8%
Dietary Fiber 1.1g3.8%
Total Sugars 0g
Protein 1.6g3.2%
Vitamin D 0µg0%
Calcium 88mg6.8%
Iron 1.3mg7.3%
Potassium 42mg0.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

52kcal
  • ■ Protein 12%
  • ■ Fat 73%
  • ■ Carbohydrate 15%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

51
Nutrient density (NRF9.3)
Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.
0
Inflammatory profile anti-inflammatory
Lower is more anti-inflammatory. Percentile 23 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in sesame seeds

NutrientPer 1 tbsp% Daily Value
Macronutrients
Calories52 kcal2.6%
Protein1.6 g3.2%
Total fat4.5 g5.7%
Carbohydrate2.1 g0.8%
Fiber1.1 g3.8%
Sugars0 gno DV
Fats
Saturated fat0.6 g3.1%
Monounsaturated fat1.7 gno DV
Polyunsaturated fat2 gno DV
Omega-3 (ALA+EPA+DHA)0.03 gno DV
Omega-6 (linoleic)1.92 gno DV
Cholesterol0 mg0%
Vitamins
Vitamin C0 mg0%
Thiamin (B1)0.07 mg5.9%
Riboflavin (B2)0.02 mg1.7%
Niacin (B3)0.4 mg2.5%
Pantothenic acid (B5)0 mg0.1%
Vitamin B60.07 mg4.2%
Folate (DFE)9 µg2.2%
Vitamin B120 µg0%
Vitamin A (RAE)0 µg0%
Vitamin E0.02 mg0.1%
Vitamin D0 µg0%
Vitamin K0 µg0%
Choline2 mg0.4%
Minerals
Sodium1 mg0%
Calcium88 mg6.8%
Iron1.3 mg7.3%
Magnesium32 mg7.5%
Phosphorus57 mg4.5%
Potassium42 mg0.9%
Zinc0.7 mg6.3%
Copper0.37 mg41%
Manganese0.22 mg9.6%
Selenium3.1 µg5.6%
Carotenoids
Beta-carotene0 µgno DV
Lycopene0 µgno DV
Lutein + zeaxanthin0 µgno DV
Other
Caffeine0 mgno DV
Water0 gno DV
Amino acids
Tryptophan0.035 gno DV
Threonine0.066 gno DV
Isoleucine0.069 gno DV
Leucine0.122 gno DV
Lysine0.051 gno DV
Methionine0.053 gno DV
Phenylalanine0.085 gno DV
Valine0.089 gno DV
Histidine0.047 gno DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170150 ("Seeds, sesame seeds, whole, dried").

Frequently asked questions

How many calories are in sesame seeds?

Sesame seeds has 52 calories per 1 tbsp (9 g), or 573 calories per 100 g, according to USDA FoodData Central.

How much protein is in sesame seeds?

1.6 g of protein per 1 tbsp, which is 3.2% of the 50 g Daily Value.

What is sesame seeds rich in?

Per serving, sesame seeds is richest in Copper at 41% of the Daily Value, Manganese (9.6%), Magnesium (7.5%), Iron (7.3%).

Is sesame seeds healthy?

By nutrient density, sesame seeds scores 51 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More nuts and seeds

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.