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
|
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 per 100-gram serving | 573 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 11.65 grams |
| Serving Size ⓘ Serving sizes are 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 | 380mg |
Calories ⓘHigher in Calories content than 97% of foods
Fats ⓘHigher in Fats content than 97% of foods
Iron ⓘHigher in Iron content than 95% of foods
Calcium ⓘHigher in Calcium content than 95% of foods
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.
Mineral coverage chart
Calcium:
975 mg of 1,000 mg
98%
Iron:
14.55 mg of 8 mg
182%
Magnesium:
351 mg of 420 mg
84%
Phosphorus:
629 mg of 700 mg
90%
Potassium:
468 mg of 3,400 mg
14%
Sodium:
11 mg of 2,300 mg
0%
Zinc:
7.75 mg of 11 mg
70%
Copper:
4.082 mg of 1 mg
454%
Manganese:
2.46 mg of 2 mg
107%
Selenium:
34.4 µg of 55 µg
63%
Choline:
25.6 mg of 550 mg
5%
Mineral chart - relative view
Calcium
975 mg
TOP 5%
Iron
14.55 mg
TOP 5%
Phosphorus
629 mg
TOP 8%
Magnesium
351 mg
TOP 9%
Zinc
7.75 mg
TOP 12%
Potassium
468 mg
TOP 14%
Copper
4.082 mg
TOP 15%
Manganese
2.46 mg
TOP 27%
Selenium
34.4 µg
TOP 28%
Choline
25.6 mg
TOP 73%
Sodium
11 mg
TOP 85%
Vitamin coverage chart
Vitamin A:
9 IU of 5,000 IU
0%
Vitamin E :
0.25 mg of 15 mg
2%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.791 mg of 1 mg
66%
Vitamin B2:
0.247 mg of 1 mg
19%
Vitamin B3:
4.515 mg of 16 mg
28%
Vitamin B5:
0.05 mg of 5 mg
1%
Vitamin B6:
0.79 mg of 1 mg
61%
Folate:
97 µg of 400 µg
24%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B1
0.791 mg
TOP 12%
Vitamin B6
0.79 mg
TOP 16%
Folate
97 µg
TOP 24%
Vitamin B2
0.247 mg
TOP 35%
Vitamin B3
4.515 mg
TOP 37%
Vitamin A
9 IU
TOP 65%
Vitamin E
0.25 mg
TOP 71%
Vitamin B5
0.05 mg
TOP 93%
Vitamin D
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 35%
17.73 g of 50 g
35%
Fats:
Daily Value: 76%
49.67 g of 65 g
76%
Carbs:
Daily Value: 8%
23.45 g of 300 g
8%
Water:
Daily Value: 0%
4.69 g of 2,000 g
0%
Other:
4.46 g
Protein quality breakdown
Tryptophan:
388 mg of 280 mg
139%
Threonine:
736 mg of 1,050 mg
70%
Isoleucine:
763 mg of 1,400 mg
55%
Leucine:
1358 mg of 2,730 mg
50%
Lysine:
569 mg of 2,100 mg
27%
Methionine:
586 mg of 1,050 mg
56%
Phenylalanine:
940 mg of 1,750 mg
54%
Valine:
990 mg of 1,820 mg
54%
Histidine:
522 mg of 700 mg
75%
Fat type information
Saturated Fat:
6.957 g
Monounsaturated Fat:
18.759 g
Polyunsaturated fat:
21.773 g
Fiber content ratio for Sesame
Sugar:
0.3 g
Fiber:
11.8 g
Other:
11.35 g
All nutrients for Sesame per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 573kcal | 29% | 3% |
12.2 times more than Orange
|
| Protein | 17.73g | 42% | 29% |
6.3 times more than Broccoli
|
| Fats | 49.67g | 76% | 3% |
1.5 times more than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 11.65g | N/A | 43% |
4.6 times less than Chocolate
|
| Carbs | 23.45g | 8% | 31% |
1.2 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 14.55mg | 182% | 5% |
5.6 times more than Beef
|
| Calcium | 975mg | 98% | 5% |
7.8 times more than Milk
|
| Potassium | 468mg | 14% | 14% |
3.2 times more than Cucumber
|
| Magnesium | 351mg | 84% | 9% |
2.5 times more than Almond
|
| Sugar | 0.3g | N/A | 73% |
29.9 times less than Coca-Cola
|
| Fiber | 11.8g | 47% | 9% |
4.9 times more than Orange
|
| Copper | 4.08mg | 454% | 15% |
28.7 times more than Shiitake
|
| Zinc | 7.75mg | 70% | 12% |
1.2 times more than Beef
|
| Phosphorus | 629mg | 90% | 8% |
3.5 times more than Chicken meat
|
| Sodium | 11mg | 0% | 85% |
44.5 times less than White Bread
|
| Vitamin A | 9IU | 0% | 65% |
1856.2 times less than Carrot
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.25mg | 2% | 71% |
5.8 times less than Kiwifruit
|
| Selenium | 34.4µg | 63% | 28% | |
| Manganese | 2.46mg | 107% | 27% | |
| Vitamin B1 | 0.79mg | 66% | 12% |
3 times more than Pea raw
|
| Vitamin B2 | 0.25mg | 19% | 35% |
1.9 times more than Avocado
|
| Vitamin B3 | 4.52mg | 28% | 37% |
2.1 times less than Turkey meat
|
| Vitamin B5 | 0.05mg | 1% | 93% |
22.6 times less than Sunflower seed
|
| Vitamin B6 | 0.79mg | 61% | 16% |
6.6 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 97µg | 24% | 24% |
1.6 times more than Brussels sprout
|
| Saturated Fat | 6.96g | 35% | 18% |
1.2 times more than Beef
|
| Monounsaturated Fat | 18.76g | N/A | 11% |
1.9 times more than Avocado
|
| Polyunsaturated fat | 21.77g | N/A | 9% |
2.2 times less than Walnut
|
| Tryptophan | 0.39mg | 0% | 43% |
1.3 times more than Chicken meat
|
| Threonine | 0.74mg | 0% | 67% |
Equal to Beef
|
| Isoleucine | 0.76mg | 0% | 68% |
1.2 times less than Salmon raw
|
| Leucine | 1.36mg | 0% | 68% |
1.8 times less than Tuna
|
| Lysine | 0.57mg | 0% | 75% |
1.3 times more than Tofu
|
| Methionine | 0.59mg | 0% | 59% |
6.1 times more than Quinoa
|
| Phenylalanine | 0.94mg | 0% | 57% |
1.4 times more than Egg
|
| Valine | 0.99mg | 0% | 63% |
2 times less than Soybean raw
|
| Histidine | 0.52mg | 0% | 67% |
1.4 times less than Turkey meat
|
| 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*
77%
Total Fat
50g
32%
Saturated Fat 7g
0%
Cholesterol 0mg
0%
Sodium 11mg
8%
Total Carbohydrate
23g
48%
Dietary Fiber
12g
Total Sugars g
Includes ? g Added Sugars
Protein
18g
Vitamin D
0mcg
0%
Calcium
975mg
98%
Iron
15mg
188%
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.