Calories in Sesame Seeds
Sesame seeds are nutrient-dense, oil-rich seeds known for their nutty flavor and crunchy texture. They are an excellent source of healthy fats, protein, B vitamins, and essential minerals like calcium and magnesium.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 567 | 17g | 26g | 48g |
| 1 serving (19 g) | 1 serving (19 g) | 108 | 3.2g | 5g | 9.1g |
| 1 oz (28g) | 1 oz (28g) | 161 | 4.8g | 7.4g | 13.6g |
Health Benefits
Supports bone health due to high concentrations of calcium, magnesium, and zinc.
Promotes heart health through phytosterols that help lower LDL cholesterol levels.
Provides potent antioxidants like sesamin which protect cells from oxidative damage.
Nutrition Tips
- Toast sesame seeds lightly for 2-3 minutes to enhance their nutty aroma and flavor.
- Store seeds in an airtight container in the refrigerator to prevent the natural oils from going rancid.
- Choose unhulled sesame seeds when possible, as they contain significantly more calcium and fiber.
- Grind or crush the seeds before eating to help your body better absorb their minerals.
- Be mindful of portion sizes, as sesame seeds are very calorie-dense despite their small size.
GAYA Tracking Tip
When logging, ensure you distinguish between whole seeds and sesame paste (tahini), as the volume and calorie density differ. For garnishes, a 'pinch' is usually about 1-2 grams.
Frequently Asked Questions
Are sesame seeds high in protein?+
Yes, for a seed, they are quite high in protein, providing about 18g per 100g, making them a great plant-based protein supplement.
Do sesame seeds help with digestion?+
Yes, their high fiber content supports regular bowel movements and promotes overall gut health.
Is there a difference between black and white sesame seeds?+
Black sesame seeds are usually unhulled, offering a slightly more bitter taste and higher levels of calcium and antioxidants compared to white seeds.
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