Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sesame nutrition, glycemic index, calories, net carbs & more

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

Sesame Glycemic index (GI)

N/A
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 21, 2021
Education: General Medicine at YSMU

Sesame seeds are high in carbohydrates, most of which are made up of dietary fiber.

While there has not been an exact measurement for the glycemic index of sesame, we can assume its effect on blood glucose levels based on other research.

Multiple studies have demonstrated sesame oil to have positive effects on the diabetic profile and cardiovascular health. Sesame oil may improve glycemic control markers and have a beneficial effect on cardiometabolic indices (1, 2). It can also be used as a combination with a drug to ameliorate hyperglycemia (3).

The sesame plant also has hypoglycemic, antioxidant, anti-inflammatory, and hypolipidemic qualities (4).

In summary, sesame seeds are very low in sugars but high in dietary fiber. It can be assumed that sesame seeds have a low glycemic index. Various parts of sesame plants have also been found to have anti-diabetic properties.

References

  1. https://onlinelibrary.wiley.com/doi/abs/10.1002/dmrr.3399
  2. Sesame oil and vitamin E co-administration may improve cardiometabolic risk factors
  3. https://pubmed.ncbi.nlm.nih.gov/21163558/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4032840/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: March 21, 2021

Important nutritional characteristics for Sesame

Sesame
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
N/A (-)
Insulin index ⓘ
N/A
Calories
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)
97% Calories
97% Fats
95% Iron
95% Calcium
92% Phosphorus
Explanation: The given food contains more Calories than 97% of foods. Note that this food itself is richer in Calories than it is in any other nutrient. Similarly, it is relatively rich in Fats, Iron, Calcium, and Phosphorus.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188% 14%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
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

18% 50% 24% 5% 5%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 416% 211% 164% 150% 82% 168% 162% 164% 224%
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

6.957% 18.759% 21.773%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g

Fiber content ratio for Sesame

11.8% 11.35%
Sugar: 0.3 g
Fiber: 11.8 g
Other: 11.35 g

All nutrients for Sesame per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 43% 11.65g 4.6 times less than Chocolate Chocolate
Protein 42% 29% 17.73g 6.3 times more than Broccoli Broccoli
Fats 76% 3% 49.67g 1.5 times more than Cheese Cheese
Carbs 8% 31% 23.45g 1.2 times less than Rice Rice
Calories 29% 3% 573kcal 12.2 times more than Orange Orange
Sugar N/A 73% 0.3g 29.9 times less than Coca-Cola Coca-Cola
Fiber 47% 9% 11.8g 4.9 times more than Orange Orange
Calcium 98% 5% 975mg 7.8 times more than Milk Milk
Iron 182% 5% 14.55mg 5.6 times more than Beef Beef
Magnesium 84% 9% 351mg 2.5 times more than Almond Almond
Phosphorus 90% 8% 629mg 3.5 times more than Chicken meat Chicken meat
Potassium 14% 14% 468mg 3.2 times more than Cucumber Cucumber
Sodium 0% 85% 11mg 44.5 times less than White Bread White Bread
Zinc 70% 12% 7.75mg 1.2 times more than Beef Beef
Copper 454% 15% 4.08mg 28.7 times more than Shiitake Shiitake
Vitamin A 0% 65% 9IU 1856.2 times less than Carrot Carrot
Vitamin E 2% 71% 0.25mg 5.8 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 66% 12% 0.79mg 3 times more than Pea Pea
Vitamin B2 19% 35% 0.25mg 1.9 times more than Avocado Avocado
Vitamin B3 28% 37% 4.52mg 2.1 times less than Turkey meat Turkey meat
Vitamin B5 1% 93% 0.05mg 22.6 times less than Sunflower seed Sunflower seed
Vitamin B6 61% 16% 0.79mg 6.6 times more than Oat Oat
Folate 24% 24% 97µg 1.6 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Tryptophan 0% 43% 0.39mg 1.3 times more than Chicken meat Chicken meat
Threonine 0% 67% 0.74mg Equal to Beef Beef
Isoleucine 0% 68% 0.76mg 1.2 times less than Salmon Salmon
Leucine 0% 68% 1.36mg 1.8 times less than Tuna Tuna
Lysine 0% 75% 0.57mg 1.3 times more than Tofu Tofu
Methionine 0% 59% 0.59mg 6.1 times more than Quinoa Quinoa
Phenylalanine 0% 57% 0.94mg 1.4 times more than Egg Egg
Valine 0% 63% 0.99mg 2 times less than Soybean Soybean
Histidine 0% 67% 0.52mg 1.4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 35% 18% 6.96g 1.2 times more than Beef Beef
Monounsaturated Fat N/A 11% 18.76g 1.9 times more than Avocado Avocado
Polyunsaturated fat N/A 9% 21.77g 2.2 times less than Walnut Walnut

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*
77%
Total Fat 50g
32%
Saturated Fat 7g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

Sesame nutrition infographic

Sesame nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.