How healthy are sesame seeds?
Are sesame seeds healthy? Yes, in sensible portions. Sesame seeds score 55/100 on the HowHealthyIs Score: 100 g provide 573 kcal, 351 mg magnesium and 15 mg iron. Whole sesame seeds bring calcium, iron and magnesium, though portions are usually small. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Sesame seeds rank higher than 55% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium15%
- Iron14%
- Calcium13%
- Fiber7%
- Protein6%
- Potassium2%
- Vitamin E0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 57 minus 6 = 51. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in sesame seeds?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 573 kcal | 52 kcal | |
| Protein | 18 g | 1.6 g | 3% |
| Carbohydrates | 23 g | 2.1 g | 1% |
| Fiber | 12 g | 1.1 g | 4% |
| Sugars | 0.3 g | <0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 50 g | 4.5 g | 6% |
| Saturated fat | 7 g | 0.6 g | 3% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.3 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 975 mg | 88 mg | 7% |
| Iron | 15 mg | 1.3 mg | 7% |
| Potassium | 468 mg | 42 mg | 1% |
| Magnesium | 351 mg | 32 mg | 8% |
| Sodium | 11 mg | 1 mg | 0% |
Source: USDA FoodData Central, "Seeds, sesame seeds, whole, dried" (FDC 170150). Values rounded.
Why are sesame seeds good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- Stir-fries and salads
- Tahini and baking
What should you watch out for?
- Sesame is a major allergen.
Which nuts and seeds score higher?
Other nuts and seeds with more nutrition per calorie. Variety matters more than picking one winner.