Seeds, sesame seed kernels, dried (decorticated)
FDC 169412cup (150 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 57 · -8 vs Nuts & seeds medianDecorticated sesame seed kernels score 57 of 100, a Fair band ranking 35th of 60 nuts and seeds, below the category's median of 65. The mineral density is notable though, with magnesium reaching 82% DV, dietary fiber and protein each at 41% DV, and iron adding 35% DV, all in the excellent tier.
Sesame kernels are typically sprinkled over salads and stir-fries, ground into tahini, or used whole in baking, and a cup runs energy-dense at 631 calories per 100 g. Saturated fat is the caveat, at 9.1 g per 100 g, so a spoonful goes further than a handful; dried ginkgo nuts score higher in the same category for those wanting an alternative.
See how this score is calculated, build a plate around seeds, 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 | 631 kcal | 32% |
| Total fat | 61 g | 78% |
| Saturated fat | 9.1 g | 45% |
| Cholesterol | 0 mg | 0% |
| Sodium | 47 mg | 2% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 12 g | 41% |
| Sugars | 0.48 g | |
| Protein | 20 g | 41% |
| Potassium | 370 mg | 8% |
| Calcium | 60 mg | 5% |
| Iron | 6.4 mg | 35% |
| Magnesium | 345 mg | 82% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | 1.7 mg | 11% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 947 kcal | 47% |
| Total fat | 92 g | 118% |
| Saturated fat | 14 g | 68% |
| Cholesterol | 0 mg | 0% |
| Sodium | 71 mg | 3% |
| Carbohydrate | 18 g | 6% |
| Dietary fiber | 17 g | 62% |
| Sugars | 0.72 g | |
| Protein | 31 g | 61% |
| Potassium | 555 mg | 12% |
| Calcium | 90 mg | 7% |
| Iron | 9.5 mg | 53% |
| Magnesium | 518 mg | 123% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4.5 µg | 1% |
| Vitamin E | 2.5 mg | 17% |
Source: USDA FoodData Central · Public domain
FDC 169412Original 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.
Nuts, ginkgo nuts, driedDensity 58 vs 57Seeds, sesame meal, partially defattedDensity 61 vs 57Seeds, watermelon seed kernels, driedDensity 62 vs 57Original analysis by NutriVerdict
In the kitchen and how to use it
Decorticated, or hulled, sesame seeds are the pale, hull-free seeds toasted and sprinkled over stir-fries, salads, and roasted vegetables, ground into tahini paste for hummus and dressings, or pressed into halva and sesame candy bars. Toasting brings out a far deeper nutty flavor than the raw seed has, and they're a common finishing touch on bagels, burger buns, and Asian noodle dishes alike.
Because they're high in fat, 61.2 grams per 100 grams, hulled sesame seeds are best kept in the fridge or freezer once opened to prevent the oils from turning rancid, and toasted in a dry skillet just before use to refresh their flavor. A cup (150 grams) is calorie-dense at 631 calories per 100 grams, so they're typically used as a garnish or blended into tahini rather than eaten by the handful. That same 100 grams carries 82% DV magnesium, 41% DV fiber (11.6 grams), 41% DV protein (20.4 grams), and 35% DV iron, making a spoonful of tahini or a sprinkle of toasted seeds a meaningfully concentrated addition to a grain bowl or salad, not just a crunchy garnish.
Frequently asked questions about seeds
How many calories are in hulled sesame seeds?
They're calorie-dense at 631 calories per 100 grams.
Are sesame seeds a good source of magnesium?
Yes, 100 grams provides 82% DV magnesium along with 41% DV fiber and 41% DV protein.
How are sesame seeds typically used?
They're toasted and sprinkled over dishes, or ground into tahini paste for hummus and dressings.