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 |
| 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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