Sesame seeds

Sesame seeds are small, oil-rich seeds derived from the sesame plant (Sesamum indicum), widely used in cuisines around the world. They are characterized by their nutty flavor and crunchy texture and come in various colors, including white, black, and brown. Understanding the different types of sesame seeds can help enhance culinary applications.

In cooking, sesame seeds are used in a variety of ways, including as a topping for bread and pastries, incorporated into salads, or blended into sauces and dressings. They are also a key ingredient in dishes such as tahini and halva. Knowing how to cook sesame seeds can enhance their flavor; toasting them briefly can release their oils and intensify their taste.

Sesame seeds nutrition is noteworthy, as they are a good source of healthy fats, protein, and fiber. They also contain important vitamins and minerals, including calcium, magnesium, and iron. Incorporating sesame seeds into your diet can contribute to overall nutritional balance.

For storage, sesame seeds should be kept in an airtight container in a cool, dark place to maintain their freshness and prevent rancidity. Ground sesame, such as tahini, should be refrigerated after opening. This ensures longevity and preserves the quality of the seeds for various culinary applications.

Sesame seeds nutrition per 100g

Energy
Calories 630kcal 32%
Protein
Protein 20g 14%
Carbohydrates
Carbohydrates 12g 3%
Fiber 12g 31%
Sugar 0.48g 0%
Fat
Fat 60g 72%
Saturated 9g 30%
Cholesterol 0.00mg -
Vitamins
Vitamin A 3.00ug 0%
Choline 27mg 5%
Vitamin B1 0.70mg 58%
Vitamin B2 0.09mg 7%
Vitamin B3 6mg 36%
Vitamin B6 0.40mg 24%
Vitamin B9 120ug 29%
Vitamin B12 0.00ug 0%
Vitamin C 0.00mg 0%
Vitamin E 1.68mg 11%
Vitamin K 0.00ug 0%
Minerals
Calcium, Ca 60mg 5%
Copper, Cu 1.40mg 156%
Iron, Fe 6mg 58%
Magnesium, Mg 340mg 82%
Phosphorus, P 670mg 53%
Potassium, K 370mg 11%
Selenium, Se 33ug 63%
Sodium, Na 45mg 3%
Zinc, Zn 7mg 61%
Water
Water 3.75g -
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sesame seeds recipes

Sesame chicken skewers

Grilled sesame chicken skewers with a BBQ soy marinade.

04 Jan 2026

Sesame beef skewers with thai salad

Grilled sesame beef skewers served with a fresh Thai salad.

06 Jan 2026

Honey shrimps

Crispy honey shrimp, coated in a sweet sesame sauce, perfect for any occasion.

21 Dec 2025

Ginger and sesame biscuits

Delicious ginger and sesame biscuits, perfect for tea time.

13 Nov 2025

Stir fry beef with ginger and garlic

Quick and flavorful stir fry beef with ginger and garlic.

23 Dec 2025

Sweet potato and feta 'sausage' rolls

Delicious vegetarian sweet potato and feta 'sausage' rolls.

20 Nov 2025

Lamb & eggplant pide

A savory Turkish pide with lamb and eggplant filling.

23 Jan 2026

Tuna poke bowl with sesame seeds and sweet soy sauce

A fresh Tuna Poke Bowl with sweet soy sauce and sesame seeds.

28 Jan 2026

Coconut and sesame madeleines with choc drizzle

Delightful coconut and sesame madeleines with a chocolate drizzle.

28 Nov 2025

Sesame spinach salad

Quick sesame spinach salad with a nutty dressing.

25 Nov 2025

Japanese shrimp soba salad

Enjoy a light and flavorful Japanese Shrimp Soba Salad.

21 Dec 2025

Cold peanut noodle salad

A refreshing cold peanut noodle salad with crunchy veggies.

20 Dec 2025

Sesame-crusted salmon with rice and bok choy

Enjoy sesame-crusted salmon with rice and bok choy for dinner.

10 Jan 2026

Peanut butter protein balls

Quick and nutritious peanut butter protein balls for snacks.

04 Feb 2026

Chicken and noodle salad

A light chicken and noodle salad with ginger-sesame dressing.

24 Dec 2025

Warm chicken, green bean and mushroom salad

Enjoy a warm chicken salad with green beans and mushrooms.

12 Dec 2025

Sesame orange broccoli

Quick and vibrant sesame orange broccoli, ideal as a side or light meal.

10 Feb 2026

Korean grilled chicken breasts

Delicious Korean grilled chicken with a sweet and savory marinade.

04 Dec 2025

Teriyaki shrimp noodle bowl

Quick Teriyaki Shrimp Noodle Bowl with asparagus and rice noodles.

10 Feb 2026

Steamed asian chicken breasts

Healthy steamed Asian chicken breasts with aromatic flavors.

12 Jan 2026

Moroccan bread

Make fluffy Moroccan bread with a crispy crust and sesame seeds.

24 Nov 2025

Pastry bites with cheese and sesame

Flaky pastry bites filled with cheddar and topped with sesame.

27 Jan 2026

Poached chicken on soba noodles and spinach

Tender poached chicken served over rice noodles and spinach.

12 Nov 2025

Roasted baby carrots with sesame and feta

Simple roasted baby carrots topped with sesame and feta.

20 Dec 2025

Easy cashew chicken

Quick and flavorful Easy Cashew Chicken with crunchy cashews.

04 Feb 2026

Teriyaki and sesame salmon

Enjoy teriyaki salmon with sautéed veggies and brown rice.

13 Dec 2025

Chocolate cashew bars

Decadent chocolate cashew bars with a rich ganache.

11 Nov 2025

Iceberg lettuce with sesame seeds

Crisp iceberg lettuce salad with a tangy sesame dressing.

29 Dec 2025

Flapjack granola

Delicious flapjack granola bars packed with oats and nuts.

06 Feb 2026

Honey sesame chicken with brown rice and veggies

Sweet and savory honey sesame chicken served with brown rice and veggies.

27 Nov 2025

Sesame biscuits

Nutty sesame biscuits with almonds, perfect for snacking.

12 Jan 2026

Steamed japanese rice

Light and fluffy steamed Japanese rice with toasted sesame seeds.

11 Nov 2025

Broccoli with hummus & sesame seeds

Quick and nutritious broccoli with hummus and sesame seeds.

20 Nov 2025

Cucumber salad with garlic dressing

A refreshing cucumber salad with savory garlic dressing.

15 Jan 2026

Japanese chicken & soba noodle salad

A refreshing Japanese chicken and soba noodle salad with pickled veggies.

04 Jan 2026

Lamb, feta and spinach sausage rolls

Delicious lamb, feta, and spinach sausage rolls in puff pastry.

07 Feb 2026

Apricot, sesame and cranberry biscuits

Easy Apricot, Sesame, and Cranberry Biscuits for a sweet snack.

09 Dec 2025

Keto pork schnitzel with flaxseed and sesame seeds

Enjoy crispy Keto Pork Schnitzel made with flaxseed and sesame seeds.

01 Dec 2025

Sweet and sticky sesame cauliflower

A vegan sweet and sticky sesame cauliflower that's crispy and flavorful.

15 Nov 2025

Honey shrimps

Crispy honey shrimp coated in a sweet glaze and sesame seeds.

19 Jan 2026