Nuts, Seeds & Oils
Sesame Seeds, white raw Nutrition Facts
White raw sesame seeds are unhulled seeds with exceptional calcium and iron content, making them a nutritional powerhouse. These tiny seeds have been cultivated for thousands of years and are essential in many global cuisines.
Nutrition Facts
Per 100g serving
Calories573
% Daily Value*
Total Fat
49.7g76%
Saturated Fat
7.0g35%
Trans Fat
0.0g
Polyunsaturated Fat
21.8g
Monounsaturated Fat
18.8g
Cholesterol
-0%
Sodium
11mg0%
Total Carbohydrate
23.5g8%
Dietary Fiber
11.8g42%
Total Sugars
0.3g
Protein
17.7g35%
Vitamin A
9mcg1%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.3mg2%
Vitamin K
-0%
Vitamin B6
0.8mg47%
Vitamin B12
-0%
Folate
97mcg24%
Calcium
975mg75%
Iron
14.6mg81%
Potassium
468mg10%
Magnesium
351mg84%
Zinc
7.8mg71%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Exceptional calcium source for bone health
- ✓High iron content supports healthy blood production
- ✓Rich in antioxidants that protect cells from damage
- ✓Contains lignans that may help balance hormones
Best For
Tahini makingAsian cookingBread and bakingSalad garnish
Storage
Store in an airtight container in a cool, dark place for up to 3 months, or refrigerate for up to 6 months to prevent oils from becoming rancid
Serving Sizes
100g573 cal
1 tablespoon52 cal
1 cup825 cal
Frequently Asked Questions
Should sesame seeds be soaked before eating?
Soaking sesame seeds for 4-8 hours can improve nutrient absorption and digestibility, though they can also be consumed raw.
Are white sesame seeds healthier than black?
Both are nutritious; white sesame seeds have slightly higher calcium when unhulled, while black seeds have more antioxidants.
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