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Sesame nutrition: calories, carbs, GI, protein, fiber, fats

Seeds, sesame seeds, whole, dried
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Sesame

Sesame
Glycemic index ⓘ Source:
Check out our full article on Sesame glycemic index
Check out our Glycemic index chart page for the full list.
N/A (-)
Calories  ⓘ Calories for selected serving 573 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 12 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 tbsp (9 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 0.3 (acidic)
Oxalates  ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 380 mg
TOP 3% Calories ⓘHigher in Calories content than 97% of foods
TOP 3% Fats ⓘHigher in Fats content than 97% of foods
TOP 5% Iron ⓘHigher in Iron content than 95% of foods
TOP 5% Calcium ⓘHigher in Calcium content than 95% of foods
TOP 8% Phosphorus ⓘHigher in Phosphorus content than 92% of foods

Sesame calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 573
Calories in 1 cup 825 144 g
Calories in 1 tbsp 52 9 g

Sesame Glycemic index (GI)

Source:
Check out our full article on Sesame glycemic index
Check out our Glycemic index chart page for the full list.
N/A

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 293% 546% 251% 270% 41% 1.4% 211% 1361% 321% 188%
Calcium: 2925mg of 1,000mg 293%
Iron: 44mg of 8mg 546%
Magnesium: 1053mg of 420mg 251%
Phosphorus: 1887mg of 700mg 270%
Potassium: 1404mg of 3,400mg 41%
Sodium: 33mg of 2,300mg 1.4%
Zinc: 23mg of 11mg 211%
Copper: 12mg of 1mg 1361%
Manganese: 7.4mg of 2mg 321%
Selenium: 103µg of 55µg 188%

Mineral chart - relative view

975 mg
TOP 5%
15 mg
TOP 5%
629 mg
TOP 8%
351 mg
TOP 9%
7.8 mg
TOP 12%
468 mg
TOP 14%
4.1 mg
TOP 15%
2.5 mg
TOP 27%
34 µg
TOP 28%
11 mg
TOP 85%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0.54% 5% 0% 0% 198% 57% 85% 3% 182% 73% 0% 14% 0%
Vitamin A: 27IU of 5,000IU 0.54%
Vitamin E : 0.75mg of 15mg 5%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 2.4mg of 1mg 198%
Vitamin B2: 0.74mg of 1mg 57%
Vitamin B3: 14mg of 16mg 85%
Vitamin B5: 0.15mg of 5mg 3%
Vitamin B6: 2.4mg of 1mg 182%
Folate: 291µg of 400µg 73%
Vitamin B12: 0µg of 2µg 0%
Choline: 77mg of 550mg 14%
Vitamin K: 0µg of 120µg 0%

Vitamin chart - relative view

0.79 mg
TOP 12%
0.79 mg
TOP 16%
97 µg
TOP 24%
0.25 mg
TOP 35%
4.5 mg
TOP 37%
9 IU
TOP 65%
0.25 mg
TOP 71%
26 mg
TOP 73%
0.05 mg
TOP 93%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%
0 mg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

18% 49% 24% 5% 5%
Protein:
Daily Value: 35%
17.7 g of 50 g
17.7 g (35% of DV )
Fats:
Daily Value: 76%
49.7 g of 65 g
49.7 g (76% of DV )
Carbs:
Daily Value: 8%
23.5 g of 300 g
23.5 g (8% of DV )
Water:
Daily Value: 0%
4.7 g of 2,000 g
4.7 g (0% of DV )
Other:
4.5 g
4.5 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 416% 210% 164% 149% 81% 167% 161% 163% 224%
Tryptophan: 1164mg of 280mg 416%
Threonine: 2208mg of 1,050mg 210%
Isoleucine: 2289mg of 1,400mg 164%
Leucine: 4074mg of 2,730mg 149%
Lysine: 1707mg of 2,100mg 81%
Methionine: 1758mg of 1,050mg 167%
Phenylalanine: 2820mg of 1,750mg 161%
Valine: 2970mg of 1,820mg 163%
Histidine: 1566mg of 700mg 224%

Fat type information

15% 40% 46%
Saturated Fat: 7 g
Monounsaturated Fat: 19 g
Polyunsaturated fat: 22 g

Fiber content ratio for Sesame

50% 48%
Sugar: 0.3 g
Fiber: 12 g
Other: 11 g

All nutrients for Sesame per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 573kcal 29% 3% 12.2 times more than OrangeOrange
Protein 18g 42% 29% 6.3 times more than BroccoliBroccoli
Fats 50g 76% 3% 1.5 times more than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 12g N/A 43% 4.6 times less than ChocolateChocolate
Carbs 23g 8% 31% 1.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 351mg 84% 9% 2.5 times more than AlmondAlmond
Calcium 975mg 98% 5% 7.8 times more than MilkMilk
Potassium 468mg 14% 14% 3.2 times more than CucumberCucumber
Iron 15mg 182% 5% 5.6 times more than Beef broiledBeef broiled
Sugar 0.3g N/A 73% 29.9 times less than Coca-ColaCoca-Cola
Fiber 12g 47% 9% 4.9 times more than OrangeOrange
Copper 4.1mg 454% 15% 28.7 times more than ShiitakeShiitake
Zinc 7.8mg 70% 12% 1.2 times more than Beef broiledBeef broiled
Phosphorus 629mg 90% 8% 3.5 times more than Chicken meatChicken meat
Sodium 11mg 0% 85% 44.5 times less than White BreadWhite Bread
Vitamin A 9IU 0% 65% 1856.2 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.25mg 2% 71% 5.8 times less than KiwifruitKiwifruit
Manganese 2.5mg 107% 27%
Selenium 34µg 63% 28%
Vitamin B1 0.79mg 66% 12% 3 times more than Pea rawPea raw
Vitamin B2 0.25mg 19% 35% 1.9 times more than AvocadoAvocado
Vitamin B3 4.5mg 28% 37% 2.1 times less than Turkey meatTurkey meat
Vitamin B5 0.05mg 1% 93% 22.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.79mg 61% 16% 6.6 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 97µg 24% 24% 1.6 times more than Brussels sproutBrussels sprout
Saturated Fat 7g 35% 18% 1.2 times more than Beef broiledBeef broiled
Choline 26mg 5% 73%
Monounsaturated Fat 19g N/A 11% 1.9 times more than AvocadoAvocado
Polyunsaturated fat 22g N/A 9% 2.2 times less than WalnutWalnut
Tryptophan 0.39mg 0% 43% 1.3 times more than Chicken meatChicken meat
Threonine 0.74mg 0% 67% Equal to Beef broiledBeef broiled
Isoleucine 0.76mg 0% 68% 1.2 times less than Salmon rawSalmon raw
Leucine 1.4mg 0% 68% 1.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.57mg 0% 75% 1.3 times more than TofuTofu
Methionine 0.59mg 0% 59% 6.1 times more than QuinoaQuinoa
Phenylalanine 0.94mg 0% 57% 1.4 times more than EggEgg
Valine 0.99mg 0% 63% 2 times less than Soybean rawSoybean raw
Histidine 0.52mg 0% 67% 1.4 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 573
% Daily Value*
76%
Total Fat 50g
32%
Saturated Fat 7g
0
Trans Fat 0g
0
Cholesterol 0mg
0.48%
Sodium 11mg
7.8%
Total Carbohydrate 23g
47%
Dietary Fiber 12g
Total Sugars 0g
Includes ? g Added Sugars
Protein 18g
Vitamin D 0mcg 0

Calcium 975mg 98%

Iron 15mg 182%

Potassium 468mg 14%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Sesame nutrition infographic

Sesame nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.