Edible parts
Nuts / seeds as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 2397 kJ / 573 kcal | 29% |
| Protein | 17.73 g | 35% |
| Carbohydrate | 23.45 g | 9% |
| Natural sugars | 0.3 g | <1% |
| Fat | 49.67 g | 71% |
| Saturated fat | 6.96 g | 35% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 11.8 g |
| Monounsaturated fat | 18.76 g |
| Polyunsaturated fat | 21.77 g |
| Omega-3 (ALA) | 0.38 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin E | 0.25 mg | 2% |
| Folate | 97 µg | 49% |
| Thiamin (B1) | 0.79 mg | 72% |
| Riboflavin (B2) | 0.25 mg | 18% |
| Niacin (B3) | 4.51 mg | 28% |
| Pantothenic acid (B5) | 0.05 mg | 1% |
| Vitamin B6 | 0.79 mg | 56% |
| Choline | 25.6 mg | — |
| Calcium | 975 mg | 122% |
| Iron | 14.6 mg | 104% |
| Magnesium | 351 mg | 94% |
| Potassium | 468 mg | 23% |
| Zinc | 7.75 mg | 78% |
| Copper | 4.08 mg | 408% |
| Manganese | 2.46 mg | 123% |
| Phosphorus | 629 mg | 90% |
| Selenium | 34.4 µg | 63% |
| Sodium | 11 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Seeds, sesame seeds, whole, dried (USDA FDC SR Legacy 170150). Nutrients the row does not report are left blank.
Prep notes
Unhulled sesame is the calcium bomb.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Sesame seed (Sesamum indicum) is listed in Thrive’s plant atlas under nut-seed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Nuts / seeds as sold.