Sesame nutrition: calories, carbs, GI, protein, fiber, fats
Seeds, sesame seeds, whole, dried
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Sesame
| Calories ⓘ Calories for selected serving | 573 kcal |
|
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 (-) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | N/A |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 12 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 tbsp (9 g) |
| 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 | 380 mg ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 |
Copper ⓘHigher in Copper content than 99% of foods
Magnesium ⓘHigher in Magnesium content than 99% of foods
Calcium ⓘHigher in Calcium content than 99% of foods
Phosphorus ⓘHigher in Phosphorus content than 98% of foods
Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 98% of foods
Sesame calories (kcal)
| Calories for different serving sizes of sesame | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 573 | |
| Calories in 1 tbsp | 52 | 9 g |
| Calories in 1 cup | 825 | 144 g |
| Calories for different varieties of sesame | Calories | Weight |
|---|---|---|
| Seeds, sesame seeds, whole, dried (this food) | 573 | 100 g |
| Seeds, sisymbrium sp. seeds, whole, dried | 318 | 100 g |
| Seeds, sunflower seed flour, partially defatted | 326 | 100 g |
| Salad dressing, sesame seed dressing, regular | 443 | 100 g |
| Seeds, sunflower seed kernels from shell, dry roasted, with salt added | 546 | 100 g |
| Seeds, sesame seeds, whole, roasted and toasted | 565 | 100 g |
| Seeds, sunflower seed butter, without salt | 617 | 100 g |
| Seeds, sunflower seed butter, with salt added | 617 | 100 g |
Extra Nutrition facts for Sesame
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 3.1 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 323 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 17 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 5.8 |
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.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0µg of 900µg
0%
Vitamin E:
0.75mg of 15mg
5%
Vitamin D:
0µg of 20µg
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%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
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:
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
Saturated fat:
7 g
Monounsaturated fat:
19 g
Polyunsaturated fat:
22 g
Fiber content ratio for Sesame
Sugar:
0.3 g
Fiber:
12 g
Other:
11 g
All nutrients for Sesame per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 0µg | 0% | 100% | |
| Calories | 573kcal | 29% | 4% |
12.2 times more than Orange
|
| Protein | 18g | 42% | 30% |
6.3 times more than Broccoli
|
| Protein per 100 calories | 3.1g | N/A | 60% | |
| Calories per 10 g protein | 323kcal | N/A | 37% | |
| Weight per 100 calories | 17g | N/A | 97% | |
| Fats | 50g | 76% | 4% |
1.5 times more than Cheese
|
| Unsaturated / Saturated Fat ratio | 5.8 | N/A | 7% | |
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 12g | N/A | 43% |
4.6 times less than Chocolate
|
| Carbs | 23g | 8% | 32% |
1.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 351mg | 84% | 1% |
2.5 times more than Almonds
|
| Calcium | 975mg | 98% | 1% |
7.8 times more than Milk
|
| Potassium | 468mg | 14% | 9% |
3.2 times more than Cucumber
|
| Iron | 15mg | 182% | 4% |
5.6 times more than Beef broiled
|
| Sugar | 0.3g | N/A | 53% |
29.9 times less than Coca-Cola
|
| Fiber | 12g | 47% | 3% |
4.9 times more than Orange
|
| Copper | 4.1mg | 454% | 1% |
28.7 times more than Shiitake
|
| Zinc | 7.8mg | 70% | 4% |
1.2 times more than Beef broiled
|
| Phosphorus | 629mg | 90% | 2% |
3.5 times more than Chicken meat
|
| Sodium | 11mg | 0% | 84% |
44.5 times less than White bread
|
| Vitamin E | 0.25mg | 2% | 38% |
5.8 times less than Kiwi
|
| Manganese | 2.5mg | 107% | 3% | |
| Selenium | 34µg | 63% | 9% | |
| Vitamin B1 | 0.79mg | 66% | 5% |
3 times more than Pea raw
|
| Vitamin B2 | 0.25mg | 19% | 28% |
1.9 times more than Avocado
|
| Vitamin B3 | 4.5mg | 28% | 30% |
2.1 times less than Turkey meat
|
| Vitamin B5 | 0.05mg | 1% | 68% |
22.6 times less than Sunflower seeds
|
| Vitamin B6 | 0.79mg | 61% | 6% |
6.6 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 97µg | 24% | 10% |
1.6 times more than Brussels sprouts
|
| Saturated fat | 7g | 35% | 15% |
1.2 times more than Beef broiled
|
| Choline | 26mg | 5% | 27% | |
| Monounsaturated fat | 19g | N/A | 4% |
1.9 times more than Avocado
|
| Polyunsaturated fat | 22g | N/A | 2% |
2.2 times less than Walnut
|
| Tryptophan | 0.39mg | 0% | 2% |
1.3 times more than Chicken meat
|
| Threonine | 0.74mg | 0% | 27% |
Equal to Beef broiled
|
| Isoleucine | 0.76mg | 0% | 27% |
1.2 times less than Salmon raw
|
| Leucine | 1.4mg | 0% | 28% |
1.8 times less than Tuna Bluefin
|
| Lysine | 0.57mg | 0% | 35% |
1.3 times more than Tofu
|
| Methionine | 0.59mg | 0% | 18% |
6.1 times more than Quinoa
|
| Phenylalanine | 0.94mg | 0% | 16% |
1.4 times more than Egg
|
| Valine | 0.99mg | 0% | 22% |
2 times less than Soybean raw
|
| Histidine | 0.52mg | 0% | 27% |
1.4 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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
ⓘ
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
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.