Sesame seeds
Categories
| Macros | per 100 g |
|---|---|
| Calories | 605 kcal |
| Protein | 19.6 g |
| Fat | 55.6 g |
| Carbs | 1.8 g |
Sesame seeds are tiny, flat oilseeds harvested from the Sesamum indicum plant, used raw or toasted across Middle Eastern, Asian and Mediterranean cuisines — sprinkled on breads and salads, pressed into tahini, or blended into sauces and dressings. Per 100 g, raw sesame seeds provide 605 kcal, 19.6 g of protein, 55.6 g of fat, 1.8 g of carbohydrates and 13.3 g of dietary fibre, making them one of the more calorie-dense seeds available. They are a notable source of phosphorus (720 mg per 100 g), magnesium (335 mg per 100 g) and folate (115 mcg per 100 g). No glycemic index value is established for sesame seeds. They are compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in sesame seeds?
Raw sesame seeds contain 605 kcal per 100 g, primarily from their high fat content of 55.6 g. A typical tablespoon of sesame seeds weighs around 9 g, contributing roughly 54 kcal.
How much magnesium is in sesame seeds?
Sesame seeds contain 335 mg of magnesium per 100 g, making them one of the more magnesium-dense foods in the seeds and nuts category. A single tablespoon (about 9 g) delivers around 30 mg of magnesium.
Are sesame seeds keto-friendly?
Yes, sesame seeds are well suited to a keto diet. They contain only 1.8 g of carbohydrates per 100 g, with 13.3 g of fibre, resulting in a very low net carbohydrate content alongside 55.6 g of fat.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 605 kcal |
| Protein | 19.6 g |
| Fat | 55.6 g |
| Carbs | 1.8 g |
| Sugars | 0.60 g |
| Fiber | 13.3 g |
| Starch | 0.30 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 7.4 g |
| Monounsaturated | 21.4 g |
| Polyunsaturated | 21.7 g |
| Trans | 0.69 g |
| Omega-3 | 0.15 g |
| Omega-6 | 20.9 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 330 mg |
| Iron | 7.8 mg |
| Magnesium | 335 mg |
| Phosphorus | 720 mg |
| Potassium | 475 mg |
| Sodium | 24.0 mg |
| Zinc | 5.5 mg |
| Copper | 1.6 mg |
| Manganese | 1.4 mg |
| Selenium | 20.6 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 1.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.95 mg |
| Riboflavin (B2) | 0.18 mg |
| Niacin (B3) | 5.1 mg |
| Pantothenic acid (B5) | 0.68 mg |
| Vitamin B6 | 0.35 mg |
| Folate (B9) | 115 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 25.6 mg |
