Are Sesame Seeds a Carb or Protein? An In-Depth Nutritional Look

October 31, 2025 •

4 min read

According to the USDA, a 100-gram serving of dried, whole sesame seeds contains approximately 18 grams of protein and 23 grams of carbohydrates, highlighting that these small seeds are a source of both macros. They are also notably high in healthy fats, with around 50 grams per 100-gram serving, making them a balanced source of energy and nutrition.

Quick Summary

This article explores the macronutrient profile of sesame seeds, clarifying that they contain a significant amount of fat, protein, and carbohydrates. It details their nutritional composition, health benefits, and how they can be incorporated into different dietary plans, from keto to vegan. The content also addresses common questions about processing methods, nutritional value comparisons, and potential health effects.

Key Points

Balanced Macronutrient Source: Sesame seeds provide fat, protein, and carbohydrates, rather than being primarily just one of them.
High in Healthy Fats: Roughly half of a sesame seed's weight is from healthy unsaturated fats, essential for energy on diets like keto.
Good Source of Plant Protein: They contain nearly 18g of protein per 100g, including key amino acids, beneficial for vegetarians and vegans.
Low Net Carb Count: A significant portion of their carbohydrates is fiber, making them a suitable option for low-carb and ketogenic diets.
Rich in Micronutrients: Sesame seeds are packed with minerals like calcium, magnesium, and zinc, as well as antioxidants and B vitamins.
Preparation Matters: The nutritional content can vary with preparation; unhulled seeds have more calcium and fiber, while roasting reduces antinutrients.
Versatile Ingredient: Easily incorporated into various dishes, including salads, baked goods, sauces (like tahini), and smoothies.

Sesame Seeds: A Rich Source of All Three Macronutrients

While many people wonder if sesame seeds are a carb or protein, the truth is that they are a well-rounded source of all three major macronutrients: fat, protein, and carbohydrates. As an oilseed, a large portion of their nutritional content comes from fat, but they also offer a notable amount of plant-based protein and dietary fiber, a type of carbohydrate. This makes them a versatile and nutrient-dense addition to many diets. Understanding this balanced profile is key to appreciating their role in a healthy eating plan.

The Macronutrient Breakdown of Sesame Seeds

Looking at the nutritional facts for 100 grams of dried, whole sesame seeds reveals their comprehensive composition. The distribution of macronutrients is approximately as follows:

Fat (50g): Primarily composed of healthy unsaturated fatty acids, with a mix of polyunsaturated (like linoleic acid) and monounsaturated (like oleic acid) fats. This makes them an excellent source of healthy fats, crucial for energy and a variety of bodily functions.
Carbohydrates (23g): These are not just simple sugars; a significant portion of this is dietary fiber (about 12g per 100g). The low net carb count (total carbs minus fiber) is why sesame seeds are considered suitable for low-carb diets like keto.
Protein (18g): Sesame seeds contain a good amount of plant-based protein, making them a valuable component for vegetarians, vegans, and anyone looking to increase their protein intake. They contain essential amino acids, including methionine and cysteine, although they are lower in lysine compared to some other plant proteins.

Health Benefits Beyond Macronutrients

Beyond their macronutrient profile, sesame seeds are packed with a host of beneficial micronutrients and compounds. Their rich vitamin and mineral content contributes to numerous health advantages.

Bone Health: They are an excellent source of several minerals vital for strong bones, including calcium, magnesium, manganese, and zinc. Unhulled seeds, in particular, contain significantly more calcium.
Antioxidant Properties: Sesame seeds contain lignans (like sesamin and sesamolin) and other antioxidants that help combat oxidative stress and inflammation, which are linked to many chronic diseases.
Heart Health: The combination of healthy fats, antioxidants, and phytosterols can help lower LDL (bad) cholesterol and triglycerides, reducing the risk of heart disease.
Blood Sugar Management: Their low-carb, high-protein, and high-fat profile can help regulate blood sugar levels, which is particularly beneficial for individuals with type 2 diabetes.

Comparison: Sesame Seeds vs. Common Nuts and Seeds

To better understand where sesame seeds stand nutritionally, a comparison with other popular nuts and seeds is useful.


Nutrient (per 1 oz / 28g)	Sesame Seeds	Almonds	Walnuts	Chia Seeds
Calories	160	164	185	138
Fat (g)	13	14	18	9
Protein (g)	5	6	4	5
Carbs (g)	7	5	4	12
Fiber (g)	5	3	2	10
Net Carbs (g)	2	2	2	2

This comparison table shows that sesame seeds have a very favorable macronutrient profile, especially for those watching their net carb intake. They offer a great balance of healthy fats and protein, along with significant fiber, positioning them well against other popular seeds like chia and nuts like almonds and walnuts.

How Processing Affects Nutritional Value

Roasting and hulling are two common processing methods for sesame seeds, and they can impact the nutritional profile.

Hulled vs. Unhulled: Unhulled sesame seeds contain more fiber and calcium, as a large amount of this mineral is concentrated in the seed's outer shell. However, the hull also contains antinutrients like oxalates and phytates, which can hinder the absorption of some minerals.
Roasting: Roasting enhances the nutty flavor of sesame seeds and can reduce the level of antinutrients like phytic acid, potentially improving the bioavailability of minerals. However, excessive heat can slightly reduce the content of heat-sensitive vitamins.

Incorporating Sesame Seeds Into Your Diet

Sesame seeds' versatility makes them easy to add to a variety of meals.

Salad Topping: Sprinkle toasted sesame seeds on salads for a nutty crunch.
Baking: Incorporate them into bread, crackers, and muffins.
Sauces and Dressings: Tahini, a paste made from ground sesame seeds, is a key ingredient in hummus and various sauces.
Main Dishes: Add to stir-fries, noodle dishes, or as a garnish for steamed vegetables.
Smoothies: A spoonful of ground sesame seeds or tahini can boost the protein, fiber, and fat content of your morning smoothie.

In conclusion, classifying sesame seeds as simply a 'carb or protein' is inaccurate. They are a valuable source of fat, protein, and low net carbs, along with a rich array of minerals and antioxidants. Their balanced nutritional profile and health benefits make them a worthy addition to nearly any diet. To get the most out of these tiny powerhouses, consider how they are prepared—opting for unhulled for more fiber and minerals, and roasting to enhance flavor and mineral absorption.

: https://onlinelibrary.wiley.com/doi/10.1155/2022/6163753

Frequently Asked Questions

Yes, sesame seeds are high in fat, primarily consisting of healthy unsaturated fats. Approximately 50% of their total weight is fat, which provides a concentrated source of energy.

While sesame seeds contain a good amount of protein with a balanced amino acid profile, they are low in the essential amino acid lysine. They are often combined with other foods, like legumes, to create a complete protein source, which is especially relevant for vegetarian and vegan diets.

Yes, sesame seeds are considered keto-friendly. They are high in healthy fats and fiber but have a low net carb count, which aligns well with the principles of a ketogenic diet.

Yes, there can be differences. Black sesame seeds, which are unhulled, often contain more calcium, fiber, and certain antioxidants compared to hulled white sesame seeds. The protein content can also vary slightly, with black seeds sometimes having higher levels.

Roasting sesame seeds can reduce antinutrients like phytic acid, which can improve mineral absorption. However, it may also slightly decrease some heat-sensitive vitamin content. Overall, roasting enhances flavor and improves bioavailability for some minerals.

Sesame seeds offer many health benefits, including supporting heart health by lowering bad cholesterol and blood pressure, promoting bone health due to high mineral content, and fighting inflammation with powerful antioxidants. Their fiber also supports digestive health.

Tahini is a paste made from ground sesame seeds and is a versatile ingredient used in many cuisines. Since it is simply a processed form of sesame seeds, it retains most of the nutritional benefits, though processing can affect the bioavailability of some nutrients.