How Many Calories in Sesame Seeds? Nutrition Facts & Macros
One tablespoon of sesame seeds (9 g) has 52 calories
Protein 1.6g · Carbs 2.1g · Fat 4.5g
Sesame seeds are one of the oldest cultivated oilseeds — used for thousands of years in cooking worldwide, from burger buns and sushi to tahini paste and Asian stir-fries. At 573 kcal per 100 g they are calorie-dense, but typical portions are tiny — a tablespoon (9 g) adds just 52 kcal. What makes sesame seeds stand out nutritionally is their outstanding magnesium content: 351 mg per 100 g covers 84% of the daily value. They are also a surprisingly good source of calcium, phosphorus, and manganese. Sesame seeds are the base ingredient for tahini, the paste essential to hummus and Middle Eastern cuisine. Dried sesame seeds contain only about 5% water.
2397 kJ · per 100g · Water: 4.69 g
Calorie Calculator: Sesame Seeds
9 g Sesame Seeds contains 52 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (9 g) | 52 kcal | 1.6g | 2.1g | 4.5g |
| 1/4 cup (36 g) | 206 kcal | 6.4g | 8.4g | 17.9g |
| 100 grams | 573 kcal | 17.7g | 23.5g | 49.7g |
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Sesame Seeds — Nutrition Facts
| Sesame Seeds | per 100g |
|---|---|
| Calories | 573 kcal |
| Protein | 17.73 g |
| Fat | 49.67 g |
| Carbs | 23.45 g |
| Fiber | 11.8 g |
| Sugar | 0.3 g |
| Sodium | 11 mg |
| Potassium | 468 mg |
| Magnesium | 351 mg |
| Phosphorus | 629 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.79 mg |
| Folate | 97 mcg |
| Manganese | 2.46 mg |
| Water | 4.69 g |
Source: USDA FoodData Central (FDC ID: 170150) · Data verified April 2026
Variations
Whole dried sesame seeds (default)
573 kcal per 100 g — whole seeds with the hull intact. The most common form, used as a topping on bread, buns, sushi, and salads. Contains maximum fiber (11.8 g) and minerals thanks to the hull. Store in an airtight container in a cool, dry place.
Toasted sesame seeds
~567 kcal per 100 g — slightly fewer calories than raw due to moisture loss during toasting. Deeper, nuttier flavor that enhances Asian dishes, salads, and noodle bowls. Toasting slightly reduces some heat-sensitive B vitamins but makes minerals more bioavailable. Toast in a dry pan over medium heat for 2-3 minutes until golden and fragrant.
Tahini (sesame paste)
~595 kcal per 100 g — ground sesame seeds made into a smooth paste. Higher calorie density than whole seeds because grinding removes air and compacts the product. Essential ingredient in hummus, baba ganoush, and Middle Eastern dressings. Creamier texture makes it easy to use in sauces, dressings, and baking. One tablespoon of tahini (~15 g) has about 89 kcal.
Dietary Perspectives
For Weight Loss
Very calorie-dense at 573 kcal per 100 g, but a tablespoon (9 g) has just 52 kcal — so the real-world calorie impact as a sprinkle or garnish is small. The fiber (11.8 g) and protein (17.73 g) per 100 g provide satiety, though you rarely eat that much at once. Don't eat by the handful — measure portions. Works well as a controlled topping on salads, stir-fries, or yogurt for added crunch and nutrition without many extra calories.
For Athletic Performance
Outstanding magnesium (351 mg per 100 g = 84% DV) for muscle function and recovery. Good vitamin B6 (0.79 mg) for protein metabolism, phosphorus (629 mg) for bone health, and manganese (2.46 mg) for antioxidant defense. The protein (17.73 g) includes all essential amino acids with notable methionine. Use as a topping on post-workout meals, in energy balls, or as tahini in smoothies for a mineral boost. Small portions pack serious micronutrient value.
For Keto
Good for keto — 11.65 g net carbs per 100 g (23.45 g total minus 11.8 g fiber), but a tablespoon (9 g) has only ~1 g net carbs, which is negligible on a 20 g daily limit. The high fat content (49.67 g per 100 g) fits keto macros perfectly. Use sesame seeds as breading for keto fried chicken, in keto crackers and fat bombs, or as a topping on salads and Asian dishes. Tahini (ground sesame) is a keto staple for dressings, sauces, and dips — one tablespoon of tahini (~15 g) has about 1.5 g net carbs.
Frequently Asked Questions
How many calories are in sesame seeds?
One tablespoon of sesame seeds (9 g) contains approximately 52 calories. Per 100 g, whole dried sesame seeds have 573 calories (2397 kJ). A quarter cup (36 g) has about 206 calories. They are calorie-dense due to their high fat content (49.67 g per 100 g), but because they are typically used as a garnish or sprinkle, the actual calorie contribution per serving is modest.
How much protein is in sesame seeds?
Sesame seeds contain 17.73 g of protein per 100 g. One tablespoon (9 g) provides about 1.6 g of protein. While not a primary protein source due to small serving sizes, sesame protein contains all essential amino acids, including notable amounts of methionine — an amino acid often lacking in other plant proteins. Combined with legumes, sesame creates a complete protein profile.
Are sesame seeds healthy?
Sesame seeds are exceptionally nutrient-dense. Per 100 g they provide 351 mg of magnesium (84% DV), 629 mg of phosphorus (90% DV), 2.46 mg of manganese (107% DV), and significant calcium. They contain sesamin and sesamolin — unique lignans with antioxidant properties. The fat is predominantly unsaturated (heart-healthy). As a topping or ingredient in small amounts, they add substantial micronutrient value with minimal calories.
How much magnesium is in sesame seeds?
Sesame seeds are one of the richest food sources of magnesium — 351 mg per 100 g, covering 84% of the daily value. Even a tablespoon (9 g) provides 32 mg of magnesium (about 8% DV). Magnesium is essential for muscle function, nerve transmission, and over 300 enzymatic reactions in the body. Among common foods, only pumpkin seeds surpass sesame seeds in magnesium density.
Are sesame seeds keto-friendly?
Sesame seeds work well on keto. Per 100 g they have 23.45 g total carbs minus 11.8 g fiber = 11.65 g net carbs. But a tablespoon (9 g) has only about 1 g net carbs, which is negligible. The high fat content (49.67 g per 100 g) fits keto macros perfectly. Use them as breading for keto-fried chicken, in keto crackers, as a topping, or as tahini for dressings and sauces.
Sesame seeds vs chia seeds — which is healthier?
Both are excellent but have different strengths. Sesame: 573 kcal, 17.7 g protein, 49.7 g fat, 11.8 g fiber, 351 mg magnesium per 100 g. Chia: 486 kcal, 16.5 g protein, 30.7 g fat, 34.4 g fiber, 17.8 g omega-3 ALA per 100 g. Chia seeds win on fiber and omega-3, sesame seeds win on magnesium and versatility in cooking. Chia seeds have fewer net carbs (8 g vs 11.7 g). Both complement each other well in a balanced diet.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sesame Seeds | 573 | 17.73g | 23.45g | 49.67g |
| Flaxseeds | 534 | 18.29g | 28.88g | 42.16g |
| Chia Seeds (Dried) | 486 | 16.54g | 42.12g | 30.74g |
| Sunflower Seeds (Dried) | 584 | 20.78g | 20g | 51.46g |
| Tahini | 592 | 17.4g | 21.5g | 53.01g |
per 100g
Per 100 g, sesame seeds have 573 kcal with 17.73 g protein, 49.67 g fat, and 11.8 g fiber — similar to flaxseeds (534 kcal, 42.16 g fat) but with far more magnesium (351 mg vs 392 mg in flax). Compared to chia seeds (486 kcal), sesame has more calories and fat but less fiber (11.8 g vs 34.4 g).
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