Raw · nuts_seeds
Chia Seeds
1.6 mg/ 100g
486 kcal
Why this result?
Chia Seeds provides 1.6 mg of vitamin c per 100 g (+1.6 mg vs Sesame Seeds (Whole)).
raw · edible portion100% yield
Sesame Seeds (Whole)
White Sesame / Til
Sesamum indicum
An ancient oilseed with remarkable mineral density, offering nearly 1000 mg of calcium per 100 g along with sesamin lignans and iron.
ENERGY573kcal / 100g
PROTEIN17.7grams
FIBER11.8grams
CARBS23.5grams
FAT49.7grams
SERVING SIZE BASIS100 g edible portion
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Explore Swaps →STANDOUT MICRONUTRIENTS
All Nutrients →Notable Nutrients in Sesame Seeds (Whole)
Key vitamins and minerals meeting high percentages of daily recommended intake
Sesame Seeds (Whole) Rankings in Best Food Guides
Smart Alternatives
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Discover ranked food alternatives to Sesame Seeds (Whole) based on protein, fiber, or vitamins.
Raw · nuts_seeds
Pumpkin Seeds (Pepitas)
1.9 mg/ 100g
559 kcal
Why this result?
Pumpkin Seeds (Pepitas) provides 1.9 mg of vitamin c per 100 g (+1.9 mg vs Sesame Seeds (Whole)).
Raw · nuts_seeds
Walnuts (English, Halves)
1.3 mg/ 100g
654 kcal
Why this result?
Walnuts (English, Halves) provides 1.3 mg of vitamin c per 100 g (+1.3 mg vs Sesame Seeds (Whole)).
Raw · fruits
Guava
228 mg/ 100g
68 kcal
Why this result?
Guava provides 228 mg of vitamin c per 100 g (+228 mg vs Sesame Seeds (Whole)).
NUTRITION COMPARISONS
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Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 573kcal | |
| Protein | 17.7g | |
| Carbohydrates | 23.5g | |
| Dietary Fiber | 11.8g | |
| Total Fat | 49.7g | |
| Saturated Fat | 7.0g | |
| Total Sugars | 0.30g | |
| Sodium | 11.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 0mg | |
Vitamin A (RAE)Retinol & Carotenoids | 0µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 0.25mg | |
Vitamin KPhylloquinone & Menaquinones | 0µg | |
Folate (DFE)Vitamin B9 | 97µg | |
| 0.79mg | ||
| 0.25mg | ||
| 4.5mg | ||
| 0.05mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.79mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Sesame Seeds (Whole)
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Sesame Seeds (Whole)?
A 100-gram serving of Sesame Seeds (Whole) contains 573 calories, 23.5g of total carbohydrates, and 11.8g of dietary fiber (yielding approx. 11.7g net carbs). By portion: 100 g contains approximately 573 calories; 1 tablespoon (9 g) contains approximately 52 calories; 1 oz / 3 tbsp (28 g) contains approximately 160 calories.
What are the standout vitamins and health benefits of Sesame Seeds (Whole)?
Sesame Seeds (Whole) is particularly high in Magnesium (84% Daily Value), Iron (81% Daily Value), Calcium (75% Daily Value), Zinc (70% Daily Value). An ancient oilseed with remarkable mineral density, offering nearly 1000 mg of calcium per 100 g along with sesamin lignans and iron.
What are good healthy substitutes for Sesame Seeds (Whole)?
Popular and nutritionally verified alternatives to Sesame Seeds (Whole) include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Sesame Seeds (Whole) suitable for low-carb, keto, or vegan diets?
Sesame Seeds (Whole) is naturally vegan, vegetarian, gluten free, dairy free, high protein, high fiber. With 573 calories and 11.8g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetSR Legacy / Foundation Foods
Record Identifier#Standard Reference
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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