At a glance
- 1.6 g protein and 52 calories per 1 tbsp (9 g).
- 3.1 g protein per 100 calories: #383 of 536 foods in our USDA list, #21 of 33 in nuts & seeds.
- 1.1 g fiber and 1 mg sodium per serving.
What is sesame seeds like to eat?
Sesame seeds are tiny seeds with a nutty flavor, used whole or ground into tahini. They are sprinkled over stir-fries, salads and breads, and they add flavor even in small amounts.
How can you eat more sesame seeds?
Try this
Sprinkle over a stir-fry or rice bowlCoat salmon or tofu before searingToast and add to a saladBlend into homemade tahiniIs sesame seeds good on a GLP-1?
A light sprinkle adds flavor without adding much volume, which suits small plates. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does sesame seeds compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Sesame seeds | 1 tbsp | 1.6 g | 52 | 3.1 g |
| Sunflower seeds | 1 oz | 5.9 g | 171 | 3.4 g |
| Chia seeds | 1 tbsp | 2 g | 59 | 3.5 g |
| Hummus | 2 tbsp | 2.2 g | 69 | 3.2 g |
Close to sesame seeds per calorie: almond butter (3.4 g), cashews (2.7 g), potato (2.7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Toasted sesame seeds have more flavor, and storing them in the fridge keeps them fresh longer.
What's the full nutrition for sesame seeds?
| Nutrient | Per 1 tbsp (9 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 52 | 573 | |
| Protein | 1.6 g | 17.7 g | 3% |
| Fat | 4.5 g | 49.7 g | |
| Saturated fat | 0.6 g | 7 g | 3% |
| Carbohydrate | 2.1 g | 23.4 g | |
| Fiber | 1.1 g | 11.8 g | 4% |
| Sugar | 0 g | 0.3 g | |
| Sodium | 1 mg | 11 mg | 0% |
| Calcium | 88 mg | 975 mg | 7% |
| Iron | 1.3 mg | 14.55 mg | 7% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Seeds, sesame seeds, whole, dried". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
