Seeds, sesame flour, high-fat
FDC 170192oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 68 · +3 vs Nuts & seeds medianSesame flour made from the high-fat portion of the seed carries a Nutrient Density Score of 68 of 100, landing in the Good band and ranking 28th of 60 in Nuts & seeds. Its most notable numbers are magnesium at 86% DV and iron at 84% DV, both in the excellent tier, alongside a strong 62% DV showing for protein.
Ground into a fine flour, this high-fat sesame product is typically whisked into baked goods, blended into dressings, or used as a thickener where a nutty depth is wanted, with a one-ounce (28 g) portion a reasonable starting point. It runs high in saturated fat, listed at 5.2 g per 100 g, so portions are worth measuring rather than eyeballing when the rest of the day already leans fatty.
See how this score is calculated, build a plate around seeds, sesame flour, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 526 kcal | 26% |
| Total fat | 37 g | 48% |
| Saturated fat | 5.2 g | 26% |
| Cholesterol | 0 mg | 0% |
| Sodium | 41 mg | 2% |
| Carbohydrate | 27 g | 10% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 31 g | 62% |
| Potassium | 423 mg | 9% |
| Calcium | 159 mg | 12% |
| Iron | 15 mg | 84% |
| Magnesium | 361 mg | 86% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | 7% |
| Total fat | 10 g | 13% |
| Saturated fat | 1.5 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 7.4 g | 3% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 8.6 g | 17% |
| Potassium | 118 mg | 3% |
| Calcium | 45 mg | 3% |
| Iron | 4.3 mg | 24% |
| Magnesium | 101 mg | 24% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.84 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170192Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
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In the kitchen and how to use it
Sesame flour is what remains after most of the oil has been pressed out of sesame seeds, leaving a fine, pale meal with a nutty, slightly bitter edge. Bakers fold it into bread and cracker doughs to add crunch and a toasted-seed flavor, and it works as a partial flour substitute in flatbreads or as a coating for chicken and fish before pan-frying. It also blends smoothly into smoothies or oatmeal for extra body, and can be whisked with water and lemon into a loose dressing reminiscent of tahini.
Look for sesame flour in the baking aisle near other alternative flours, or in bulk bins at natural food stores; keep it sealed and refrigerated once opened since the residual oil can turn rancid at room temperature over time. At 526 calories per 28 g serving it is calorie-dense, so a tablespoon or two stirred into a recipe goes a long way. It delivers 30.8 g of protein and stands out for magnesium (86% DV) and iron (84% DV) per 100 g, making a small amount a meaningful addition to grain bowls, baked goods, or a homemade energy bar mix.
Frequently asked questions about seeds, sesame flour
How many calories are in sesame flour?
A 28 g (1 oz) serving has 526 calories per 100 g basis, so it is calorie-dense and best used in small amounts.
Is sesame flour a good source of magnesium and iron?
Yes, per 100 g it provides 86% DV magnesium and 84% DV iron, both notably high figures for a pantry ingredient.
How do you store sesame flour?
Keep it in a sealed container in the refrigerator, since its oil content can turn rancid faster than plain wheat flour at room temperature.