Calories in sesame seeds: 598 kcal per 100 g

Q: How many calories are in a portion of sesame seeds?

A typical portion (30 g, a small handful) gives 179 kcal. Per 100 g the figure is 598 kcal.

Q: Is sesame seeds high in copper?

Yes. Sesame seeds have 1.5 mg copper per 100 g, 146 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals do sesame seeds have most of?

By share of the daily reference intake: copper (1.5 mg, 146 %), phosphorus (720 mg, 103 %) and magnesium (370 mg, 99 %) per 100 g.

Q: Are sesame seeds high in fibre?

Yes. 7.9 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.

What’s in a 30 g handful

More than half of a handful is fat, but only 3.1 g of that fat is saturated.

17.4 gFat

5.5 gProtein

0.27 gCarbohydrate

2.4 gFibre

1.4 gWater

3.1 gMinerals and the rest

17.4 gFat
5.5 gProtein
0.27 gCarbohydrate
2.4 gFibre
1.4 gWater
3.1 gMinerals and the rest

About average for nuts and seeds

Sesame seeds are 598 kcal per 100 g. The 38 nuts and seeds in this database average 522.

Sesame seeds598

Nuts and seeds average522

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per handful0.12 g

Salt, per handful0.02 g

Vitamins and minerals in sesame seeds

Twelve of the 21 reach the “high in” level, led by copper.

44 %

Copper

0.44 mg in a 30 g handful

10th of 36 nuts and seeds

Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.

Phosphorus216 mg31 %

Magnesium111 mg30 %

Thiamin (vitamin B1)0.28 mg25 %

Calcium201 mg25 %

Manganese0.45 mg23 %

Also high in

A source of

None recorded

Vitamin D
Vitamin C
Vitamin B12

Show all 21 with amounts

Copper0.44 mg, 44 %

Phosphorus216 mg, 31 %

Magnesium111 mg, 30 %

Thiamin (vitamin B1)0.28 mg, 25 %

Calcium201 mg, 25 %

Manganese0.45 mg, 23 %

Iron3.1 mg, 22 %

Niacin (vitamin B3)3.1 mg, 20 %

Vitamin B60.23 mg, 16 %

Zinc1.6 mg, 16 %

Folate0.0291 mg, 15 %

Pantothenic acid (vitamin B5)0.64 mg, 11 %

Potassium171 mg, 8.5 %

Biotin0.0033 mg, 6.6 %

Vitamin E0.76 mg, 6.3 %

Riboflavin (vitamin B2)0.05 mg, 3.6 %

Chloride3 mg, <1 %

Vitamin A0.0003 mg, <1 %

Vitamin Dnone recorded

Vitamin Cnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What sesame seeds don’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin B12.

Vitamin D

0mgin sesame seeds

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin sesame seeds

Find it inCherries, West Indian2150 % per 100 g

Vitamin B12

0mgin sesame seeds

Find it inLiver, ox, raw4400 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Sesame seeds against other nuts and seeds

Sesame seeds come second for copper here, just behind sunflower seeds (toasted).

2.4mg

1.5mg

0.6mg

0.5mg

Sunflower seeds, toasted+0.9 mg

Sesame seedsthis page

Coconut, desiccated−0.9 mg

Trail mix−0.9 mg

Peanuts, roasted and salted−0.9 mg

Marzipan−1 mg

All values per 100 g, from the same dataset. Differences are against sesame seeds.

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Questions about sesame seeds

The questions people ask about sesame seeds, answered from the dataset.

How many calories are in a portion of sesame seeds?

A typical portion (30 g, a small handful) gives 179 kcal. Per 100 g the figure is 598 kcal.

Is sesame seeds high in copper?

Yes. Sesame seeds have 1.5 mg copper per 100 g, 146 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do sesame seeds have most of?

By share of the daily reference intake: copper (1.5 mg, 146 %), phosphorus (720 mg, 103 %) and magnesium (370 mg, 99 %) per 100 g.

Are sesame seeds high in fibre?

Yes. 7.9 g fibre per 100 g meets the UK “high fibre” threshold of 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-844, Sesame seeds, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Fatty acid composition of foods, 1987; and Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a handful is 30 g, a small handful, the usual UK portion for nuts and seeds. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 38 nuts and seeds kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.