Welcome to the nutritional iron content in 5 different types of sesame seeds, ranging from 14.76 mg to 6.36 mg per 100g. The basic type of sesame seeds is Seeds, sesame seeds, whole, dried, where the amount of iron in 100g is 14.55 mg. 14.55 mg of iron per 100g, from Seeds, sesame seeds, whole, dried corresponds to 104% of the iron RDA. For a typical serving size of 1.000 cup (or 144.00 g) the amount of Iron is 20.95 mg. This corresponds to an RDA percentage of 150%.
The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.
Top three sesame seeds products high in iron
Below is a summary list for the top three sesame seeds items ranked by the amount or level of iron in 100g.
1. Seeds, sesame seeds, whole, roasted and toasted : 14.76mg (105%RDA)
2. Seeds, sesame seeds, whole, dried : 14.55mg (104%RDA)
3. Seeds, sesame seed kernels, toasted, without salt added (decorticated) : 7.78mg (56%RDA)
Following on from the three top sesame seeds items or products containing iron we have a more comprehensive break down of Seeds, sesame seeds, whole, dried, and the highest item containing iron which is Seeds, sesame seeds, whole, roasted and toasted. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 5 types of sesame seeds.
At the bottom of the page is the full list for the 5 different types of sesame seeds based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in sesame seeds.
Seeds, sesame seeds, whole, dried - Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Seeds, sesame seeds, whole, dried should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Nut and Seed Products.Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 573.00 kcal (29% RDA), the amount of Protein is 17.73 g (32% RDA), the amount of Total Fat is 49.67 g (76% RDA) and the amount of Carbohydrate is 23.45 g (18% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in sesame seeds.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, sesame seeds, whole, dried has a nutritional value score of 16.00 out of 100.Comparing the iron content and the nutritional density in 100g for Seeds, sesame seeds, whole, dried; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.
Amount of iron per 100 Calories
100 calories of seeds, sesame seeds, whole, dried is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
Content per Typical Serving Size 1.000 cup (or 144.00 g)
For the food Seeds, sesame seeds, whole, dried the typical serving size is 1.000 cup (or 144.00 g) which contains 20.95 mg of Iron. The iron percentage of the recommended daily value for this serving is 150 %.To give 100% of the RDA, 0.7 servings of the typical serving size 1.000 cup (or 144.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 825.12 kcal, the Protein content is 25.53 g, the Total Fat content is 71.52 g and the Carbohydrate content is 33.77 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.
Macronutrients in Seeds, sesame seeds, whole, dried
The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1.000 cup or 144.00 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 88.6 (kcal).The total calories from carbohydrate is 137.4 (kcal).
Milligrams of iron in sesame seeds (per 100g)
This list of 5 types of sesame seeds, is brought to you by www.dietandfitnesstoday.com and ranges from Seeds, sesame seeds, whole, roasted and toasted through to Seeds, sesame seed kernels, dried (decorticated) where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in sesame seeds.
The list below gives the total iron content in the 5 items from the general description 'sesame seeds' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 5 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The corresponding nutritional value for sesame seeds based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. 
The corresponding Calories for sesame seeds ranked by the amount of iron per 100g is shown below in the sesame seeds calories chart. 
Average Content for sesame seeds
The average (or more correctly the arithmetic mean) amount of iron contained in 100g of sesame seeds, based on the list below of 5 different items under the general description of sesame seeds, is 10.25 mg of iron. This average value corresponds to 73.21 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 580.60 kcal, the average amount of Protein is 17.81 g, the average amount of Total Fat is 50.98 g and the average amount of Carbohydrate is g.Median Amount
The median value of Iron is found in Seeds, sesame seed kernels, toasted, without salt added (decorticated) which in 100g contains 7.78 mg of Iron. This corresponds to 56 % of the recommended daily allowance. For this serving the amount of Energy is 567.00 kcal, the amount of Protein is 16.96 g, the amount of Total Fat is 48.00 g and the amount of Carbohydrate is 26.04 g.Highest iron Content per 100g
Using the list below for the 5 different sesame seeds nutrition entries in our database, the highest amount of iron is found in Seeds, sesame seeds, whole, roasted and toasted which contains 14.76 mg of iron per 100g. The associated percentage of RDA is 105 %. For this 100g serving the Energy content is 565.00 kcal, the Protein content is 16.96 g, the Total Fat content is 48.00 g, the Carbohydrate content is 25.74 g. 
The lowest amount of iron in 100g is in Seeds, sesame seed kernels, dried (decorticated) which contains 6.36 mg. This gives as percentage of the recommended daily allowance 45 % of the RDA. For this 100g serving the amount of Energy is 631.00 kcal, the amount of Protein is 20.45 g, the amount of Total Fat is 61.21 g, the amount of Carbohydrate is 11.73 g.
The difference between the highest and lowest values gives a iron range of 8.4 mg per 100g. The range for the other nutrients are as follows; 66 kcal for Energy, 3.49 g for Protein, 13.21 g for Total Fat, 0 g for Carbohydrate.
Highest Amount of iron per Serving
Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Seeds, sesame seeds, whole, dried contains 14.55 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.
The food with the highest iron content per typical serving is Seeds, sesame seeds, whole, dried which contains 20.95 mg in 1.000 cup (or 144.00 g). The percentage of the recommended daily value for this serving is 150 %. For this serving the Energy content is 825.12 kcal, the Protein content is 25.53 g, the Total Fat content is 71.52 g and the Carbohydrate content is 33.77 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in iron.
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