Calories in Sesame Seeds
If you would like to find out how many calories are in sesame seeds then you have definitely come to the right page. Here we have a simple guide to not only sesame seed calories, but also sesame seeds nutrition facts.
We use a wealth of information to clearly show you all of the nutritional benefits of sesame seeds, explaining in plain terms just why this seed is one that can be very good for you indeed.
How many calories in sesame seeds?
Let's first of all look at how many calories in sesame seeds, using a cup sized portion.
- In a 144 g cup of dried sesame seeds there are 825 calories
- In a 128 g cup of roasted sesame seeds with salt, there are 726 calories
Sesame seed calories by weight
- In 1 oz of dried sesame seeds there are 160 calories
- In 100 g of dried sesame seeds there are 573 calories
- In 1 oz of toasted and roasted sesame seeds there are 158 calories
- In 100 g of toasted and roasted sesame seeds there are 565 calories
- In 1 oz of roasted sesame seeds with salt there are 159 calories
- In 100 g of roasted sesame seeds with salt there are 567 calories
We hope that the information provided on the calories sesame seeds contain, has been helpful to you. If you want to find out all about the various nutritional benefits of sesame seeds, please continue reading.
Sesame seeds nutrition facts
The following sesame seeds nutrition facts are based on a 144g cup of whole dried sesame seeds.
- Vitamin A - 13.0 IU
- Vitamin B1 (Thiamin) - 1.1 milligrams (an amazing 76% of your RDA)
- Vitamin B2 (Riboflavin) - 0.4 milligrams (a useful 21% of your recommended daily allowance)
- Vitamin B3 (Niacin) - 6.5 milligrams (a notable 33% of your RDA)
- Vitamin B5 (Pantothenic acid) - 0.1 milligrams
- Vitamin B6 - 1.1 milligrams (an impressive 57% of all you need in a day)
- Vitamin B9 (Folate) - 140.0 micrograms (a very helpful 35% of your RDA)
- Vitamin B12 - 0.0 micrograms
- Vitamin C - 0.0 milligrams
- Vitamin E- 0.4 milligrams
- Vitamin K - 0.0 micrograms
- Choline - 36.9 milligrams
- Calcium - 1404.0 milligrams (an incredible 140% of your RDA)
- Copper - 5.9 milligrams
- Iron - 20.9 milligrams (a huge 116% of the total you need in a day)
- Magnesium - 505.0 milligrams (an impressive 126% of the your daily requirement)
- Manganese - 3.5 milligrams (a massive 177% of your RDA)
- Phosphorus - 906.0 milligrams (a very noteworthy 91% of the total needed per day)
- Potassium - 674 milligrams (a very useful 19% of your recommended daily allowance)
- Selenium - 8.2 micrograms (12% of your RDA)
- Sodium - 15.8 milligrams
- Zinc - 11.2 milligrams (an impressive 74% of what you need each day)
- Protein - 25.5 g (an awesome 51% of your RDA)
- Dietary Fiber - 17.0 g (a helpful 68% of your RDA)
- Carbohydrates - 33.8 g
- Water - 6.8 g
- Total fats - 71.5 g (of which 10 g is saturated fat)
- Sugars - 0.4 g
The RDA/RDI featured in this list applies to the average male adult and can vary due to age, gender and individual requirements due to medical reasons.
Find out much more about the various nutrients that are listed above by checking out our vitamins and minerals menu. We have a page for each one explaining exactly what positive contributions they make to the health of your body, and highlighting all of the other foods that they can be found in.
Are sesame seeds good for you?
So you have seen how many calories in sesame seeds, and also seen their various nutritional values, but are sesame seeds good for you? Well you may think that the information that we have provided on this page is somewhat contradicting. On one hand you can see that the sesame seed is an absolute goldmine when it comes to several different nutrients, and on the other you may be concerned due to their high fat and calorie content.
It is probably true to say that there are few foods that offer as wide a range of nutritional benefits as the sesame seed. As you can see with just a cups worth as a snack you can fulfill your daily requirement of certain nutrients such as manganese, magnesium, iron and calcium. In addition to this you can contribute strongly to your B vitamin levels, as well as giving yourself a huge dose of both fiber and protein.
Sesame seeds are so good for you that they are worth eating regularly, just not in huge amounts. The fat that you are taking on board is not as bad as it seems, as less than a seventh of it is harmful saturated fat, and despite their being a high number of calories in sesame seeds, they are well worth including in your diet for all of the good that they can do.
Of course you can always cut down on calories elsewhere using foods that do not provide you with so many nutrients. Foods such as nuts and seeds can act as great snack foods, replacing sugary treats that have no nutritional benefits. They also help you to stay fuller for longer due to their high levels of fiber and protein.
More information
We trust that the information that we have provided on this page in relation to how many calories are in sesame seeds, and sesame seed nutrition facts, has been satisfactory to your requirements.
If you would like to find out all about the calories and nutrients that are found in a wide range of other seeds, and everyday foods, please check out the menu on the left hand side of the page.