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  1. Seeds, sesame seeds, whole, roasted and toasted

Roasted whole sesame seeds have 48 g fat and 14 g fiber per 100 g. Toasting releases flavour but does not significantly change calorie content (565 kcal). Used as garnish, a tablespoon (9 g) adds roughly 51 kcal — small but cumulative across meals. Weigh garnish amounts for precise tracking.

About this food

How should I track Seeds, sesame seeds, whole, roasted and toasted?

Seeds, sesame seeds, whole, roasted and toasted is high in magnesium. Nuts like Seeds, sesame seeds, whole, roasted and toasted are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.

Macro Breakdown

Macro Split: 11% Protein, 17% Carbs, 72% FatMacro Split100%
Protein11%17.0g
Carbs17%25.7g
Fat72%48.0g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    565kcal—
Macronutrients
  • Protein
    17.0g34%
  • Carbohydrates
    25.7g—
  • Fat
    48.0g—
  • Fiberathlete
    14.0g50%
  • Sugar
    0.0g—
  • Saturated Fat
    6.7g—
Minerals
  • Sodium
    11mg—
  • Calciumathlete
    989mg76%
  • Ironathlete
    15mg82%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

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Seeds, sesame seeds, whole, roasted and toasted — values for 30g

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Primary macros

Calories
170
kcal
Protein
5.1
g
Carbs
7.7
g
Fat
14.4
g

More nutrients

Fiber
4.2g
Sugar
0.0g
Sat. Fat
2.0g
Sodium
3mg
Calcium
297mg
Iron
4mg
Potassium
143mg
Magnesium
107mg
Zinc
2mg
Vitamin D
0.0mcg
Nutrient highlights
High in MagnesiumHigh in IronHigh in CalciumHigh in ZincHigh in FiberGood Source of ProteinGood Source of Potassium

Frequently Asked Questions

Seeds, sesame seeds, whole, roasted and toasted is high in magnesium. Nuts like Seeds, sesame seeds, whole, roasted and toasted are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.

Seeds, sesame seeds, whole, roasted and toasted contains 17g protein per 100g, which is a good source of protein. A 30g serving provides 5.1g protein.

Notable nutrients in Seeds, sesame seeds, whole, roasted and toasted include Magnesium, Iron and Calcium. Per 100g: 17g protein, 25.7g carbs, and 48g fat.

Seeds, sesame seeds, whole, roasted and toasted contains 565 kcal per 100g, making it more calorie-dense. For weight loss, control portion sizes and fit it within your daily calorie targets.

Seeds, sesame seeds, whole, roasted and toasted is not ideal for a keto diet. At 11.7g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.

Seeds, sesame seeds, whole, roasted and toasted provides 565 kcal, 17g protein, 25.7g carbs, and 48g fat per 100g. Compare with other nuts & seeds foods in our database to find the best option for your nutritional goals.

Track this food

30g(Standard)
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Evidence-based. Peer-reviewed. Adapted to you.

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Nuts & Seeds

Seeds, sesame seeds, whole, roasted and toasted

Macros per 100g

565
Calories
Protein17.0g
Fat48.0g
Carbs25.7g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 14, 2026

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Potassium
475mg10%
  • Magnesiumathlete
    356mg85%
  • Zincathlete
    7mg65%
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