Sesame seed, per 100 g: 573 kcal, 17.7 g protein, 23.5 g carbohydrate, 11.8 g fibre, 49.7 g fat. Figures are the USDA reference values for “Seeds, sesame seeds, whole, dried”.
At 100 g it reaches the EU threshold to be called a source of copper, manganese, calcium, iron. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Source of protein12% of the energy in this food is proteinHigh fibre11.8 g fibre per 100 gSugars-freeUnder 0.5 g sugars per 100 gVery low sodium11 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 573 kcal | |
| Protein | 17.7 g | |
| Fat | 49.7 g | |
| of which saturates | 6.96 g | |
| of which monounsaturates | 18.8 g | |
| of which polyunsaturates | 21.8 g | |
| Carbohydrate | 23.5 g | |
| of which sugars | 0.3 g | |
| Fibre | 11.8 g | |
| Water | 4.69 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 975 mg | 122% |
| Iron | 14.6 mg | 104% |
| Magnesium | 351 mg | 93.6% |
| Phosphorus | 629 mg | 89.9% |
| Potassium | 468 mg | 23.4% |
| Sodium | 11 mg | |
| Zinc | 7.75 mg | 77.5% |
| Copper | 4.08 mg | 408% |
| Manganese | 2.46 mg | 123% |
| Selenium | 34.4 µg | 62.5% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 0.25 mg | 2.08% |
| Vitamin K | 0 µg | |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.791 mg | 71.9% |
| Riboflavin (B2) | 0.247 mg | 17.6% |
| Niacin (B3) | 4.52 mg | 28.2% |
| Pantothenic acid (B5) | 0.05 mg | 0.833% |
| Vitamin B6 | 0.79 mg | 56.4% |
| Folate | 97 µg | 48.5% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Copper408% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
High in Manganese123% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Calcium122% NRV per 100 g
- Calcium is needed for the maintenance of normal bones
- Calcium contributes to normal muscle function
High in Iron104% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
High in Magnesium93.6% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
High in Phosphorus89.9% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
High in Zinc77.5% NRV per 100 g
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
High in Thiamine (B1)71.9% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
High in Selenium62.5% NRV per 100 g
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
High in Vitamin B656.4% NRV per 100 g
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
High in Folate48.5% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
Source of Niacin (B3)28.2% NRV per 100 g
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
Source of Potassium23.4% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
Source of Riboflavin (B2)17.6% NRV per 100 g
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
Source of protein12.4% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Seeds, sesame seeds, whole, dried (FDC ID 170150). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.