FiberUp
How much fiber is in sesame seeds?
Sesame Seeds have 2.1 g of fiber per 2 tbsp (18 g). That is 8% of the daily value and a moderate amount for a nut & seed.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About sesame seeds and fiber
Two tablespoons of sesame seeds provide 2.1 grams of fiber, mostly from the hull. Hulled white sesame has less; unhulled brown or black sesame has the full amount.
How sesame seeds compares to other nuts and seeds
Per typical serving. The highest nut & seed in the database is chia seeds at 9.8 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Pecans | 1/4 cup | 2.6 g | 9.6 g | 9% |
| Brazil Nuts | 1/4 cup | 2.5 g | 7.6 g | 9% |
| Peanuts | 1 oz | 2.4 g | 8.6 g | 9% |
| Sesame Seeds | 2 tbsp | 2.1 g | 11.7 g | 8% |
| Walnuts | 1/4 cup | 2 g | 6.7 g | 7% |
| Pumpkin Seeds | 1/4 cup | 1.9 g | 5.9 g | 7% |
| Chestnuts | 1/4 cup roasted | 1.8 g | 5 g | 6% |
Servings to reach a daily goal
servings of sesame seeds to reach 25 g, the adequate intake for adult women
servings of sesame seeds to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for sesame seeds
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Sesame seeds | 11.6 g | – | – |
| Seeds, sesame seeds, whole, dried | 11.8 g | – | – |
| Snacks, rice cakes, brown rice, sesame seed | 5.4 g | – | – |
| Seeds, sesame seeds, whole, roasted and toasted | 14 g | – | – |
| Seeds, sesame seed kernels, dried (decorticated) | 11.6 g | – | – |
| Seeds, sesame seed kernels, toasted, without salt added (decorticated) | 16.9 g | – | – |
| Seeds, sesame seed kernels, toasted, with salt added (decorticated) | 16.9 g | – | – |
Frequently asked questions
How much fiber is in sesame seeds?
Are sesame seeds high in fiber?
Is the fiber in sesame seeds soluble or insoluble?
How many servings of sesame seeds would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.