Protein in Sesame Seeds: How Much per 100g and per Portion
Sesame seeds contain 18.2g of protein per 100g. This amount contributes 36% of the UK’s daily reference intake for protein and places them in the middle of the range for nuts and seeds, ranking 7th out of 14 similar foods on this site for protein content.
CoFID 14-844 · Sesame seeds
What the numbers say
- Protein per calorie. Sesame seeds provide 3.0g of protein for every 100 kcal. Protein accounts for 12% of their total energy, with the majority of calories coming from fat.
- UK front-of-pack colours. According to the UK’s front-of-pack labelling system, 100g of sesame seeds is rated high in fat and saturated fat. It is rated low for both sugars and salt.
- Fibre content. The official UK food composition database does not provide a value for the dietary fibre content of sesame seeds.
Sesame Seeds macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 598 kcal 2,470 kJ |
30% | – |
| Protein | 18.2g | 36% | – |
| Fat | 58g | 83% | high |
| of which saturates | 10.5g | 52% | high |
| Carbohydrate | 0.9g | 0% | – |
| of which sugars | 0.4g | 0% | low |
| Fibre | n/a | – | – |
| Salt | 0.05g | 1% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in sesame seeds by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 2.7g | 90 | 0.1g | 8.7g |
| 30g | 5.5g | 179 | 0.3g | 17.4g |
| 50g | 9.1g | 299 | 0.5g | 29g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of sesame seeds for 20g or 30g of protein
- A 30g amount of sesame seeds adds 5.5g of protein and 179 kcal to a meal, such as a salad or stir-fry.
- To get 20g of protein from sesame seeds alone, you would need to consume a large 110g portion, which also contains 657 kcal and over 63g of fat.
- Reaching a 30g protein target using only sesame seeds would require 165g, providing 986 kcal.
How it compares with other nuts and seeds
With 18.2g of protein per 100g, sesame seeds rank 7th out of the 14 nuts and seeds analysed on this site. This protein content is very similar to that of pistachios (17.9g) and cashew nuts (17.7g), but lower than sunflower seeds (19.8g) or almonds (21.2g). When considering protein relative to calories, sesame seeds provide 3.0g per 100 kcal. This gives them a lower ranking for protein density, placing them 8th in their group. Their high fat content means other foods can provide similar protein for fewer calories.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Sesame Seeds | 18.2g | 598 | 3g |
| Pistachios | 17.9g | 601 | 3g |
| Cashew Nuts | 17.7g | 573 | 3.1g |
| Sunflower Seeds | 19.8g | 576 | 3.4g |
| Almonds | 21.2g | 554 | 3.8g |
Quick answers
Are sesame seeds a good source of protein?
Sesame seeds provide 18.2g of protein per 100g, which is 36% of the UK daily reference intake. While they are a source of protein, they are also very high in fat and calories.
How much protein is in a 30g serving of sesame seeds?
A 30g amount of sesame seeds contains 5.5g of protein, along with 17.4g of fat and 179 kcal.
Are sesame seeds high in sugar?
No, sesame seeds are very low in sugar, containing just 0.4g per 100g. They receive a green ‘low’ rating for sugars on the UK’s front-of-pack traffic light label.
When to speak to a GP or dietitian
- This food contains sesame, one of the 14 allergens that UK food law requires to be declared. If you have a sesame allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.