How Much Phosphorus is in Sesame Seeds?

December 6, 2025 •

3 min read

Containing approximately 629mg of phosphorus per 100g, sesame seeds are a remarkably rich source of this vital mineral. This makes them a great dietary addition for those looking to boost their intake of this nutrient, which is essential for numerous bodily functions, from bone health to energy metabolism.

Quick Summary

Sesame seeds contain a substantial amount of phosphorus, though levels can vary depending on whether they are whole or hulled. The bioavailability of this mineral is influenced by phytic acid, which can be mitigated through simple preparation methods. The mineral supports critical bodily functions like bone formation and energy production. Comparisons with other foods and methods to increase absorption are also covered.

Key Points

Rich Mineral Source: Sesame seeds contain a significant amount of phosphorus, with approximately 629mg per 100g for whole seeds.
Hulled vs. Unhulled: Unhulled sesame seeds provide more phosphorus, along with other minerals, than their hulled counterparts.
Enhanced Absorption: To increase the bioavailability of phosphorus, preparation methods like soaking, sprouting, and toasting can help break down phytic acid.
Supports Bone Health: The phosphorus in sesame seeds is crucial for maintaining strong, healthy bones and teeth.
Aids Cellular Energy: Phosphorus plays a key role in energy metabolism and is a fundamental component of cellular DNA and RNA.
Variety of Uses: Sesame seeds can be easily incorporated into a diet through various culinary applications, including toppings for salads, breads, and as tahini.

Sesame seeds are small but mighty, packed with numerous nutrients, including a significant amount of phosphorus. The exact phosphorus content can vary based on several factors, including the variety of the seed and how it is processed. Understanding these differences can help you maximize the health benefits of this versatile ingredient.

The Raw Numbers: Phosphorus Content in Sesame

For a standard 100-gram serving, dried, whole sesame seeds are reported to contain a high concentration of phosphorus, with nutritional data often listing figures in the 600-638mg range. This equates to roughly 90% of the recommended Daily Value for a typical 700mg adult recommendation. For smaller, more practical serving sizes, the values are scaled accordingly:

1 tablespoon (approx. 9g) of whole, dried sesame seeds provides about 56.6mg of phosphorus.
1 teaspoon of dried, decorticated (hulled) kernels contains about 18.01mg of phosphorus.

These figures highlight that sesame seeds are a significant, concentrated source of this mineral, even in small amounts.

Hulled vs. Unhulled: The Key Difference

The most substantial variation in sesame's mineral content comes from whether the seeds are hulled or unhulled. Unhulled seeds retain the outer, fibrous coating, which is a key source of minerals. A comparative analysis shows a distinct difference in phosphorus levels between these two forms:

Unhulled sesame seeds: Contain higher levels of phosphorus, along with calcium and other minerals, because these nutrients are concentrated in the hull.
Hulled sesame seeds: Have a lower mineral content. For example, hulled kernels contain 667mg of phosphorus per 100g compared to 975mg in unhulled.

Maximizing Phosphorus Absorption: Dealing with Phytic Acid

While sesame seeds are rich in minerals, they also contain antinutrients such as phytic acid (or phytate), which can bind to minerals like phosphorus, calcium, and zinc, reducing their absorption. This doesn't mean the phosphorus is inaccessible, but certain preparation methods can significantly increase its bioavailability.

Here are some methods to reduce phytic acid and boost mineral absorption:

Soaking: Soaking sesame seeds overnight in water can help break down phytic acid, making minerals more readily available.
Sprouting: Sprouting the seeds further reduces phytic acid content and can increase nutrient levels.
Toasting: Heat treatment, like toasting, is an effective way to lower phytic acid levels, enhancing the seeds' nutritional profile.
Fermenting: Using fermentation techniques, such as incorporating seeds into sourdough, can aid in breaking down phytates.

Health Benefits of Phosphorus from Sesame

Phosphorus is the second most abundant mineral in the human body, playing a crucial role in maintaining overall health. When sourced from foods like sesame seeds, it offers several key health benefits:

Supports Bone and Teeth Health: Along with calcium, phosphorus is a fundamental component of bones and teeth. Adequate intake is vital for maintaining bone density and preventing conditions like osteoporosis.
Enhances Cellular Function: Phosphorus is a key component of ATP (adenosine triphosphate), the molecule that stores and transports energy within cells. It also forms part of DNA and RNA.
Aids in Nervous System Function: As a component of phospholipids, phosphorus is critical for the structure and function of the brain and nervous system.

A Comparison: Phosphorus in Sesame vs. Other Foods

To put sesame's phosphorus content into perspective, here's how it stacks up against other common food sources. Values are approximate per 100g unless otherwise noted.


Food	Phosphorus per 100g (approx.)	Notes
Sesame Seeds (Whole)	629 mg	A concentrated source.
Pumpkin Seeds	1233 mg	One of the highest plant-based sources.
Parmesan Cheese	760 mg (per 100g)	A rich dairy source.
Lentils (cooked)	~185 mg	A moderate but reliable source from legumes.
Chicken (cooked)	~200 mg	Protein-rich animal source.
Milk (skim)	272 mg (per 1 cup)	A popular dairy source.

This comparison shows that sesame seeds are highly competitive, especially among plant-based foods, and can be a potent addition to a balanced diet. Combining them with other foods can help meet daily requirements.

Conclusion: Incorporating Sesame for Optimal Phosphorus

Sesame seeds are an excellent and concentrated source of dietary phosphorus, with approximately 629mg per 100g serving. Their nutritional profile is affected by processing, with unhulled seeds containing higher mineral levels. While the presence of phytic acid can inhibit some absorption, simple techniques like soaking or toasting can significantly improve the bioavailability of this essential mineral. From supporting strong bones to boosting cellular energy, the phosphorus in sesame seeds offers valuable health benefits. By incorporating sesame seeds into your meals, you can enjoy a flavorful and nutritious way to support your body's phosphorus needs.

Frequently Asked Questions

Yes, on a per-gram basis, sesame seeds are a much richer source of phosphorus than milk. While 100g of whole sesame seeds provides over 600mg of phosphorus, a standard 250ml cup of milk contains 217-272mg. However, absorption can be influenced by processing and other dietary factors.

Soaking does not change the total phosphorus content but improves its bioavailability. Soaking helps reduce phytic acid, an antinutrient that binds to minerals like phosphorus and inhibits absorption, allowing your body to utilize more of the mineral.

Yes, the phosphorus in sesame seeds is beneficial for bone health. Phosphorus is a critical mineral for building and maintaining strong bones and teeth, and along with calcium, it helps maintain bone density.

Yes, black sesame seeds, which are unhulled, often contain higher levels of minerals, including phosphorus, compared to hulled white sesame seeds. This is because many of the minerals are found in the seed's outer layer, which is removed during the hulling process.

While deficiency is rare in the general population, symptoms can include bone pain, fatigue, muscle weakness, loss of appetite, and irritability. Severe cases can lead to more serious issues, such as osteomalacia or rickets in children.

Sesame seeds are easy to add to meals. You can sprinkle them on salads, toast, or stir-fries for added texture. Ground sesame seeds are used to make tahini paste, which can be incorporated into dressings, sauces, and spreads.

While sesame seeds are a good source, other seeds can be even higher in phosphorus. For example, pumpkin seeds contain a significantly greater amount of phosphorus per 100g compared to sesame seeds.