Toasted Sesame Seeds Nutrition Facts

Calories, fat, protein, and carbohydrate values for Toasted Sesame Seeds.


There are 160 calories in Toasted Sesame Seeds.


Nutrition Facts
Toasted Sesame Seeds
Serving Size:


oz (28 grams)

Amount Per Serving
Calories from Fat 122
Calories 160

% Daily Value*

Total Fat 14 grams

Saturated Fat 1.9 grams

Polyunsaturated Fat 6 grams
Monounsaturated Fat 5.1 grams

Cholesterol 0 milligrams

Sodium 3.1 milligrams

Potassium 135 milligrams

Total Carbohydrates 7.3 grams

Dietary Fiber 4 grams

Protein 4.8 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Nuts & Seeds > Sesame Seeds

How long would it take to burn off 160 KCal?
Walking (3mph) 43 minutes
Running (6mph) 15 minutes
Bicycling (10mph) 22 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Sesame seeds have been a staple ingredient in cuisines around the world for centuries. These tiny seeds are not only packed with flavor, but also offer a wide range of health benefits. One popular way to enjoy sesame seeds is in their toasted form, which enhances their nutty flavor and adds a delicious crunch to dishes. In this article, we will explore the characteristics, benefits, and drawbacks of toasted sesame seeds.

Features of Toasted Sesame Seeds

Toasted sesame seeds are obtained by heating raw sesame seeds until they turn golden brown. This toasting process releases the natural oils in the seeds, resulting in a rich, nutty flavor and satisfying texture. Here are some key features of toasted sesame seeds:

  • Flavorful and aromatic: Toasted sesame seeds have a robust and distinctive nutty flavor that adds depth and complexity to a variety of dishes.
  • Crunchy texture: The toasting process imparts a satisfying crunch to sesame seeds, making them a delicious addition to salads, stir-fries and baked goods.
  • Versatile: Toasted sesame seeds can be used in both sweet and savory dishes, from breads and cookies to dressings, sauces and marinades.

Benefits of roasted sesame seeds

In addition to their delicious taste and texture, toasted sesame seeds offer numerous health benefits. Here are some of the key benefits of adding toasted sesame seeds to your diet:

  • Nutritious: Toasted sesame seeds are a nutrient powerhouse. They are an excellent source of manganese, calcium, and phosphorus, which are essential for healthy bones and teeth. Sesame seeds also contain healthy fats, protein and fiber.
  • Heart-healthy: The healthy fats found in toasted sesame seeds, including polyunsaturated and monounsaturated fats, may help promote heart health by reducing bad cholesterol and supporting cardiovascular function.
  • Antioxidant properties: Sesame seeds are rich in antioxidants, including lignans, which have been associated with several health benefits, including reducing inflammation, supporting immune function, and potentially reducing the risk of certain diseases.
  • Digestive health: The fiber found in toasted sesame seeds may aid digestion and promote regular bowel movements. It adds bulk to the stool and helps prevent constipation.
  • Weight Management: Despite their small size, toasted sesame seeds are quite filling due to their high fiber and protein content. They can help promote satiety, which can contribute to better portion control and weight management.

Disadvantages of roasted sesame seeds

While toasted sesame seeds offer numerous benefits, it’s important to be aware of potential drawbacks:

  • Potential allergenicity: Sesame seeds are considered a major allergen, and some individuals may have an allergic reaction to them. If you have a known allergy to sesame seeds, it’s important to avoid eating roasted sesame seeds.
  • High in calories: Toasted sesame seeds are high in calories, with 160 calories per ounce (28 grams). While the fats in sesame seeds are healthy, it’s important to consume them in moderation, especially if you’re watching your calorie intake.


Toasted sesame seeds are a tasty and nutritious addition to your culinary repertoire. They offer a number of health benefits, including providing essential nutrients, supporting heart health, and aiding digestion. However, it’s important to be aware of potential allergens and to consume them in moderation due to their high calorie content. So go ahead and sprinkle some toasted sesame seeds on your favorite dishes to add a delicious crunch and enjoy their many benefits!

Questions and Answers

Are roasted sesame seeds healthier than raw sesame seeds?

Both raw and toasted sesame seeds offer health benefits, but the toasting process enhances their flavor and texture. Toasted sesame seeds have a rich, nutty flavor and a satisfying crunch. They are still packed with nutrients, including healthy fats, protein, and fiber.

Can I substitute toasted sesame seeds for raw sesame seeds in recipes?

While raw sesame seeds can be used as a substitute for toasted sesame seeds, keep in mind that the flavor and texture will be different. Toasting the seeds enhances their nuttiness and adds a delicious crunch to dishes. If you choose to use raw sesame seeds, you may want to lightly toast them in a dry skillet before using them in your recipe..

Are toasted sesame seeds safe for people with nut allergies?

Sesame seeds are not technically nuts, but are considered a seed. However, some individuals with nut allergies may also be allergic to sesame seeds. If you have a known nut allergy, it is important to exercise caution and consult with your healthcare provider before consuming roasted sesame seeds.

How should I store roasted sesame seeds?

To maintain the freshness and flavor of toasted sesame seeds, it is best to store them in an airtight container in a cool, dry place, such as a pantry or cupboard. Proper storage can help prevent the seeds from becoming rancid or losing their crunch. It is generally recommended that toasted sesame seeds be used within a few months for optimal quality.

Can I roast sesame seeds at home?

Yes, toasting sesame seeds at home is relatively easy. Place the raw sesame seeds in a dry skillet over medium heat. Stir constantly and watch carefully to avoid burning. Toast the seeds until they are golden brown and fragrant, usually about 3 minutes. Once toasted, transfer to a plate or cool surface to cool before using or storing.