Nuts, seeds and oleaginous fruit

Sesame seeds whole

Nuts, seeds and oleaginous fruit 619 kcal / 100 g FSVO V7.1

100 g of Sesame seeds whole provides 619 kcal (2,560 kJ). Its composition stands out for its content of calcium (930 mg), phosphorus (620 mg) and magnesium (330 mg) per 100 g. This food belongs to the “Nuts, seeds and oleaginous fruit” category (“Nuts, seeds and oleaginous fruit” family) of the Swiss database.

No. 10 · sources of calcium

The essentials for 100 g

Protein23.1 g 46%

Fat53.8 g 77%

Carbohydrates4 g 2%

Dietary fibre13.3 g 44%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	619 kcal (2,560 kJ)C	31%
Protein	23.1 gA	46%
Fat	53.8 gA	77%
of which saturated fat	7.4 gA	37%
of which polyunsaturated	21.1 gA	n/a
of which omega-3	0.2 gC	n/a
Carbohydrates	4 gA	2%
of which sugars	1.2 gA	1%
Dietary fibre	13.3 gA	44%
Water	4.3 gA	n/a
Alcohol	0 gE	n/a
Minerals
Calcium	930 mgA	116%
Iron	7.7 mgA	55%
Magnesium	330 mgA	88%
Phosphorus	620 mgA	89%
Potassium	500 mgA	25%
Sodium	1 mgA	0%
Zinc	5.5 mgA	55%
Vitamins
Vitamin D	0 µgE	0%
Vitamin B12	0 µgE	0%
Vitamin C	0 mgA	0%
Folate	171 µgA	86%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein46%

Fat77%

Carbohydrates2%

Dietary fibre44%

Calcium116%

Phosphorus89%

Magnesium88%

Folate86%

Iron55%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Linseed	+ 1.8 g	+ 11.6 g	+ 86 kcal
vs Seeds, kernels, nuts (average), unsalted	+ 2.3 g	+ 0.9 g	+ 1 kcal
vs Brazil nut	+ 6.1 g	− 12.7 g	− 79 kcal

Similar foods

Within the “Nuts, seeds and oleaginous fruit” family, selected by nutritional proximity (method v1.0).

Sunflower seeds621 kcal

Seeds, kernels, nuts (average), unsalted618 kcal

Linseed533 kcal

Brazil nut698 kcal

Hazelnut661 kcal

Sesame seeds, peeled660 kcal

Frequently asked questions

How many calories in 100 g of Sesame seeds whole?

100 g of Sesame seeds whole provides 619 kcal, i.e. 2,560 kJ (FSVO data V7.1).

How much protein in 100 g of Sesame seeds whole?

100 g provides 23.1 g of protein, i.e. 46% of the adult reference value (50 g).

Where does this food rank for calcium content?

With 930 mg per 100 g, this food ranks 10th in our calcium content ranking, out of 1,182 foods in the database with a recorded value.

What is the fat content of 100 g of Sesame seeds whole?

100 g contains 53.8 g of fat, of which 7.4 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Sesame seeds whole” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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