Sesame Seed is a nutrient-dense nut or seed that is calorie-dense. It is a good source of protein, rich in dietary fiber, rich in calcium, a good source of iron, and rich in potassium.
Fiber per cup (144g)
17
g% Daily Value
Per cup (144g)
0.4g
sugar
A serving of Sesame Seed (144g) contains 17g of fiber, which is 61% of the recommended daily value based on a 2,000 calorie diet.
Dietary fiber is essential for digestive health, helps regulate blood sugar, lowers cholesterol, and promotes feelings of fullness. When planning your meals, consider that sesame seed is a significant source of fiber compared to other nuts and seeds.
See how Sesame Seed compares to other nuts and seeds foods.
per tbsp (16g)
1.6g
per 100g
13.1g
per 100g
10.7g
per 100g
10.7g
Source: USDA FoodData Central | FDC ID: 170150 | Last updated: 2026-03-30
All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.
Nutrient values from certified lab analysis
Data reviewed by nutrition scientists
Synced with latest official database releases
Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.
Explore foods organized by type
Browse our comprehensive nutrition databases and guides