Seeds, sesame seeds, whole, dried
FDC 170150cup (144 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 74 · +9 vs Nuts & seeds medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Seeds, sesame seeds, whole, dried is a strongly nutrient-dense choice at 74 of 100. Within nuts & seeds it ranks 17 of 60. Per 100 grams it is an excellent source of magnesium (84% DV), an excellent source of iron (81% DV), an excellent source of calcium (75% DV). Most of its 573 calories per 100 grams come from fat. Worth noting: it is high in saturated fat (7 g per 100 g).
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 573 kcal | 29% |
| Total fat | 50 g | 64% |
| Saturated fat | 7 g | 35% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 23 g | 9% |
| Dietary fiber | 12 g | 42% |
| Sugars | 0.3 g | |
| Protein | 18 g | 35% |
| Potassium | 468 mg | 10% |
| Calcium | 975 mg | 75% |
| Iron | 15 mg | 81% |
| Magnesium | 351 mg | 84% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.25 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 825 kcal | 41% |
| Total fat | 72 g | 92% |
| Saturated fat | 10 g | 50% |
| Cholesterol | 0 mg | 0% |
| Sodium | 16 mg | 1% |
| Carbohydrate | 34 g | 12% |
| Dietary fiber | 17 g | 61% |
| Sugars | 0.43 g | |
| Protein | 25 g | 51% |
| Potassium | 674 mg | 14% |
| Calcium | 1404 mg | 108% |
| Iron | 21 mg | 117% |
| Magnesium | 505 mg | 120% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.36 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 170150Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Seeds, sesame butter, pasteDensity 74 vs 74Seeds, flaxseedDensity 75 vs 74Seeds, hemp seed, hulledDensity 76 vs 74