Calories in sesame seeds

Whole, dried. 573 kcal (2,397 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Whole dried sesame seeds are small but energy-dense, with 573 kcal (2397 kJ) per 100 g, about 78% of it from fat. They also provide 17.7 g of protein and 11.8 g of fibre per 100 g. On paper they are remarkably rich in calcium, iron, magnesium and copper, but the amounts usually eaten are small, so per-serving contributions are modest.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• A tablespoon (9 g) has about 52 kcal (216 kJ) and a teaspoon about 17 kcal (72 kJ), so a sprinkle over a stir-fry or salad adds little energy.
• Whole sesame seeds have about 975 mg of calcium per 100 g, but most of it is in the hull. Hulled sesame kernels have only about 60 mg, and tahini about 426 mg.
• A tablespoon of whole seeds gives about 88 mg of calcium and 1.3 mg of iron, each roughly 7% of the Daily Value, plus about 0.4 mg of copper.
• Toasting barely changes the energy (about 565 kcal per 100 g). Tahini, the sesame paste, has about 595 kcal per 100 g.

Converting these figures

One 1 tbsp of sesame seeds is 52 kcal, which is 216 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 42 g of sesame seeds to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.