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toasted sesame seeds.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

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Recipes with toasted sesame seeds + Add to pantry

SERVING

CALORIES

567

PROTEIN

17g

CARBS

23.4g

FAT

49.7g

FIBER

11.8g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories567kcal—

Protein17g34%

Carbohydrates23.4g9%

Fiber11.8g42%

Sugar0.30g1%

Total fat49.7g64%

Saturated fat6.9g35%

Trans fat0g—

Cholesterol0mg0%

Water4.7g—

MINERALS

Sodium11mg0%

Potassium468mg10%

Calcium975mg75%

Iron14.6mg81%

Magnesium351mg84%

Phosphorus629mg50%

Zinc7.8mg71%

Copper4.1mg456%

Manganese2.5mg109%

Selenium34.4µg63%

VITAMINS

Vitamin A1.0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.25mg2%

Vitamin K0µg0%

Thiamin (B1)0.79mg66%

Riboflavin (B2)0.25mg19%

Niacin (B3)4.5mg28%

Pantothenic acid (B5)0.05mg1%

Vitamin B60.79mg46%

Folate (B9)97µg24%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup156g

1 tablespoon9g

1 teaspoon2.8g

1 ml0.7g

1 liter650g

HEALTH BENEFITS

Why eat it.

✓Rich source of healthy fats, including monounsaturated and polyunsaturated fats, which support heart health.
✓Excellent source of minerals like copper, manganese, magnesium, and calcium, crucial for bone health and metabolic function.
✓Contains powerful antioxidants called lignans (sesamin and sesamolin) that help combat oxidative stress.
✓May help lower cholesterol and blood pressure due to its fiber, lignans, and healthy fat content.

COOKING TIPS

In the kitchen.

1Sprinkle over salads, stir-fries, noodle dishes, and soups just before serving for a nutty flavor and crunchy texture.
2Use as a crust for fish, chicken, or tofu by pressing the seeds onto the surface before baking or pan-searing.
3Grind with a pinch of sea salt in a mortar and pestle to create Gomasio, a traditional Japanese condiment.
4Incorporate into the dough for breads, bagels, and crackers for added flavor and a decorative finish.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dark pantry for up to 6 months.
For longer-term storage (up to a year), place the airtight container in the refrigerator or freezer to prevent the natural oils from becoming rancid.

FAQ

Frequently asked questions.

Are toasted sesame seeds healthy?

Yes, toasted sesame seeds are highly nutritious, offering a rich source of healthy monounsaturated and polyunsaturated fats that support heart health. They are also packed with essential minerals like calcium, magnesium, and manganese, which are vital for bone strength and metabolic function.

How much protein and calories are in toasted sesame seeds?

Toasted sesame seeds are calorie-dense, providing approximately 567 calories per 100g. They contain about 17g of protein and 23.4g of carbohydrates, making them a substantial plant-based protein source for garnishing meals.

Are toasted sesame seeds keto-friendly?

Yes, they are excellent for a keto or low-carb diet. With 49.7g of fat per 100g and a moderate carbohydrate count, they provide the healthy fats necessary for ketosis while adding texture and flavor to dishes without a high glycemic impact.

Are toasted sesame seeds gluten-free and vegan?

Toasted sesame seeds are naturally gluten-free and 100% vegan. They are a safe and healthy addition for those with celiac disease, gluten sensitivities, or those following a strictly plant-based lifestyle.

What do toasted sesame seeds taste like and how are they used?

Toasting brings out a deep, nutty, and slightly earthy flavor that is much more intense than raw seeds. They are widely used as a crunchy garnish for sushi, stir-fries, salads, and avocado toast, or incorporated into baked goods like bread and cookies.

Can I toast sesame seeds at home?

Absolutely. You can toast raw seeds in a dry skillet over medium heat for 3-5 minutes, stirring constantly until they become golden and fragrant. You can also toast them in an oven at 350°F (175°C) for 5-10 minutes, shaking the pan occasionally to ensure even browning.

How should I store toasted sesame seeds and how long do they last?

Store them in an airtight container in a cool, dark pantry for 3-6 months. Because their high oil content can cause them to go rancid, it is best to store them in the refrigerator or freezer if you plan to keep them for up to a year.

How can I tell if toasted sesame seeds have gone bad?

The most reliable indicator is the smell; if the seeds have a sour, bitter, or chemical-like odor (similar to old paint), the oils have gone rancid. They should be discarded if they lose their pleasant nutty aroma or develop a sharp, unpleasant taste.

Do toasted sesame seeds help with cholesterol?

Yes, they contain unique fibers called lignans (sesamin and sesamolin) which have been shown to help lower cholesterol levels. Additionally, their high phytosterol content can block cholesterol absorption in the gut, supporting overall cardiovascular health.

Is there a nutritional difference between raw and toasted sesame seeds?

Toasting enhances the flavor and may improve the digestibility of certain minerals by reducing anti-nutrients like phytates. While high heat can slightly reduce some heat-sensitive vitamins, the core mineral and healthy fat profile remains largely the same.

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