Sesame Seed Nutrition Facts: Calories, Macros & Health Benefits
Summary: Sesame Seed contains 289 calories, 10.6g protein, 55.8g carbs, and 3.3g fat per one piece (105g). It is a source of sodium, iron, zinc.
Nutrition Facts — one piece (105g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 289 kcal | 14% |
| Protein | 10.6g | 21% |
| Carbohydrates | 55.8g | 20% |
| Total Fat | 3.3g | 4% |
| Fiber | 2.8g | 10% |
| Sugar | 6.2g | -- |
| Saturated Fat | 0.48g | 2% |
| Sodium | 410.0mg | 18% |
| Calcium | 29.0mg | 2% |
| Iron | 105.0mg | 583% |
| Magnesium | 0.95mg | 0% |
| Zinc | 95.0mg | 864% |
| Vitamin C | 0.36mg | 0% |
| Vitamin A | 0.21mcg | 0% |
| Vitamin B6 | 3.8mg | 224% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 63.0mcg | 16% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 0.01mcg | 0% |
| Phosphorus | 1.0mg | 0% |
Is Sesame Seed Good for You?
Sesame Seed provides 289 calories per one piece (105g) with 10.6g protein, 55.8g carbohydrates, and 3.3g fat. It is a source of sodium (18% dv), iron (583% dv), zinc (864% dv).
Dense, chewy bread roll topped with sesame seeds, commonly eaten for breakfast.
Key Health Benefits of Sesame Seed
- Sodium (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (583% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (864% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (224% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (16% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10.6g protein per serving to support satiety and muscle maintenance.
How to Track Sesame Seed Nutrition with Gram
Use Gram to log sesame seed and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in sesame seed?
Sesame Seed contains 289 calories per one piece (105g).
How much protein is in sesame seed?
Sesame Seed provides 10.6g of protein per one piece (105g).
How many carbs are in sesame seed?
Sesame Seed has 55.8g of carbohydrates per one piece (105g).
Is sesame seed good for tracking nutrition?
Yes. Sesame Seed can be logged by calories, macros, and micronutrients in the Gram app.
How should I use sesame seed in a meal plan?
Use Sesame Seed as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track sesame seed and thousands of other foods with the Gram app.