Sesame Seeds Nutrition Facts

The Nutritional Value of Sesame Seeds Nutrition Facts

– whole, dried –

From Wikipedia: “The seeds are exceptionally rich in iron, magnesium, manganese, copper, and calcium (90 mg per tablespoon for unhulled seeds, 10 mg for hulled), and contain vitamin B1 (thiamine) and vitamin E (tocopherol). They contain lignans, including unique content of sesamin, which are phytoestrogens with antioxidant and anti-cancer properties. Among edible oils from six plants, sesame oil had the highest antioxidant content. Sesame seeds also contain phytosterols associated with reduced levels of blood cholesterol. The nutrients of sesame seeds are better absorbed if they are ground or pulverized before consumption, as in tahini.”

Scientific Name: Sesamum indicum
NDB No: 12023 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
Proximates
Water
g
4.69
65
0.180
Energy
kcal
573
0
0.000
Energy
kJ
2397
0
0.000
Protein
g
17.73
61
0.256
Total lipid (fat)
g
49.67
58
0.501
Ash
g
4.45
59
0.152
Carbohydrate, by difference
g
23.45
0
0.000
Fiber, total dietary
g
11.8
0
0.000
Sugars, total
g
0.30
3
0.006
Minerals
Calcium, Ca
mg
975
21
102.528
Iron, Fe
mg
14.55
16
1.587
Magnesium, Mg
mg
351
3
23.961
Phosphorus, P
mg
629
20
23.830
Potassium, K
mg
468
4
34.612
Sodium, Na
mg
11
3
6.384
Zinc, Zn
mg
7.75
4
0.536
Copper, Cu
mg
4.082
4
1.277
Manganese, Mn
mg
2.460
3
0.723
Selenium, Se
mcg
34.4
16
6.162
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
4
0.000
Thiamin
mg
0.791
8
0.084
Riboflavin
mg
0.247
10
0.034
Niacin
mg
4.515
10
0.227
Pantothenic acid
mg
0.050
1
0.000
Vitamin B-6
mg
0.790
1
0.000
Folate, total
mcg
97
0
0.000
Folic acid
mcg
0
0
0.000
Folate, food
mcg
97
0
0.000
Folate, DFE
mcg_DFE
97
0
0.000
Choline, total
mg
25.6
0
0.000
Vitamin B-12
mcg
0.00
0
0.000
Vitamin B-12, added
mcg
0.00
0
0.000
Vitamin A, RAE
mcg_RAE
0
0
0.000
Retinol
mcg
0
0
0.000
Carotene, beta
mcg
5
0
0.000
Carotene, alpha
mcg
0
0
0.000
Cryptoxanthin, beta
mcg
0
0
0.000
Vitamin A, IU
IU
9
8
6.094
Lycopene
mcg
0
0
0.000
Lutein + zeaxanthin
mcg
0
0
0.000
Vitamin E (alpha-tocopherol)
mg
0.25
0
0.000
Vitamin E, added
mg
0.00
0
0.000
Vitamin D (D2 + D3)
mcg
0.0
0
0.000
Vitamin D
IU
0
0
0.000
Vitamin K (phylloquinone)
mcg
0.0
0
0.000
Lipids
Fatty acids, total saturated
g
6.957
0
0.000
4:0
g
0.000
0
0.000
6:0
g
0.000
0
0.000
8:0
g
0.000
0
0.000
10:0
g
0.000
0
0.000
12:0
g
0.000
0
0.000
14:0
g
0.124
1
0.000
16:0
g
4.441
761
0.000
18:0
g
2.090
761
0.000
Fatty acids, total monounsaturated
g
18.759
0
0.000
16:1 undifferentiated
g
0.149
17
0.000
18:1 undifferentiated
g
18.521
761
0.000
20:1
g
0.070
9
0.000
22:1 undifferentiated
g
0.000
0
0.000
Fatty acids, total polyunsaturated
g
21.773
0
0.000
18:2 undifferentiated
g
21.375
761
0.000
18:3 undifferentiated
g
0.376
25
0.000
18:4
g
0.000
0
0.000
20:4 undifferentiated
g
0.000
0
0.000
20:5 n-3 (EPA)
g
0.000
0
0.000
22:5 n-3 (DPA)
g
0.000
0
0.000
22:6 n-3 (DHA)
g
0.000
0
0.000
Cholesterol
mg
0
0
0.000
Phytosterols
mg
714
0
0.000
Amino acids
Tryptophan
g
0.388
13
0.000
Threonine
g
0.736
19
0.000
Isoleucine
g
0.763
19
0.000
Leucine
g
1.358
19
0.000
Lysine
g
0.569
19
0.000
Methionine
g
0.586
19
0.000
Cystine
g
0.358
10
0.000
Phenylalanine
g
0.940
19
0.000
Tyrosine
g
0.743
14
0.000
Valine
g
0.990
19
0.000
Arginine
g
2.630
18
0.000
Histidine
g
0.522
18
0.000
Alanine
g
0.927
13
0.000
Aspartic acid
g
1.646
13
0.000
Glutamic acid
g
3.955
13
0.000
Glycine
g
1.215
13
0.000
Proline
g
0.810
13
0.000
Serine
g
0.967
13
0.000
Other
Alcohol, ethyl
g
0.0
0
0.000
Caffeine
mg
0
0
0.000
Theobromine
mg
0
0
0.000
USDA National Nutrient Database for Standard Reference, Release 23 (2010)
Nutrition Note: All values are for 100 grams (3.52 ounces) and for dry roasted nuts. The best nutritional value however is always obtained from fresh raw nuts, so best try to get fresh nuts. The longer you store or cook, dry or roast your products the more nutritional value is lost, so if you need to cook do it short and fast and always use fresh products. Also If   you have special needs or conditions make sure you consult with your doctor or nutritionist.

 

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