Whether you are a fan of sesame candy such as the creamy halvah and sweet sesame brittle, or merely enjoy a sprinkle of seeds on your bagels, sesame seeds can be nutritionally significant if you eat a lot of them. Sesame seeds are often used in baking, and are also made into a Middle Eastern dipping sauce called tahini that is also served over vegetables or on bread.
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Calories and Fat
One ounce of raw, dried sesame seeds has 163 calories and 14.11 g of fat, 1.96 of which are saturated. This is not substantially different from 1 oz. of roasted sesame seeds which have 160 calories and 13.61 g fat, 1.09 of which are saturated. Neither roasted or raw sesame seeds have any cholesterol. Unless you are eating sesame candy, such as halvah, it is unlikely that you will ever eat 1 oz. of sesame seeds in one sitting. However, 1 oz. is a reasonable amount to use when making sesame bagels, bread or tahini.
One ounce of dry, raw sesame seeds has 5.03 g of protein. The same amount of roasted seeds has slightly less, with 4.81 g. While this sounds like a substantial amount, relying upon the sesame seeds found in a bagel or piece of bread as a source of protein is unwise, as the actual amount of protein derived from the sesame seeds is far less.
With 291 mg of calcium, 4.13 mg of iron and 9.8 mcg selenium, 1 oz. of dried sesame seeds is a healthy boost to your diet. This satisfies 29.1 percent of the daily value of calcium and 14 percent of the daily value of selemium. It also supplies 23 percent of the iron needed by women, and more than 50 percent of the daily value needed by men. There are fewer minerals found in 1 oz. of roasted sesame seeds than there are in raw sesame seeds.
Both raw and roasted sesame seeds have no vitamin A, C, D, E or K. However, 1 oz. of either raw or roasted seeds has 0.22 mg of thiamin and 0.07 mg of riboflavin. This is equivalent to approximately 19 percent of the daily value of thiamin and almost 6 percent of the daily value of riboflavin for adults.
REFERENCES & RESOURCES
- Linus Pauling Institute; Selenium; Jane Higdon, Ph.D.; Oct. 2003
- Linus Pauling Institute; Iron; Jane Higdon, Ph.D.; Jan. 2006
- U.S. Department of Agriculture: Seeds, Sesame Seeds, Whole, Roasted and Toasted
- Linus Pauling Institute; Riboflavin; Jane Higdon, Ph.D.; Sept. 2002
- Nutrition Value: Seeds, dried, whole, sesame seeds
- Linus Pauling Institute; Thiamin; Jane Higdon, Ph.D.; Sept. 2002