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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 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
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 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% 49% 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

15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g

Fiber content ratio for Sesame

50% 48%
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 OrangeOrange
Protein 17.73g 42% 29% 6.3 times more than BroccoliBroccoli
Fats 49.67g 76% 3% 1.5 times more than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 11.65g N/A 43% 4.6 times less than ChocolateChocolate
Carbs 23.45g 8% 31% 1.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 14.55mg 182% 5% 5.6 times more than BeefBeef
Calcium 975mg 98% 5% 7.8 times more than MilkMilk
Potassium 468mg 14% 14% 3.2 times more than CucumberCucumber
Magnesium 351mg 84% 9% 2.5 times more than AlmondAlmond
Sugar 0.3g N/A 73% 29.9 times less than Coca-ColaCoca-Cola
Fiber 11.8g 47% 9% 4.9 times more than OrangeOrange
Copper 4.08mg 454% 15% 28.7 times more than ShiitakeShiitake
Zinc 7.75mg 70% 12% 1.2 times more than BeefBeef
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
Selenium 34.4µg 63% 28%
Manganese 2.46mg 107% 27%
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 4.52mg 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 6.96g 35% 18% 1.2 times more than BeefBeef
Monounsaturated Fat 18.76g N/A 11% 1.9 times more than AvocadoAvocado
Polyunsaturated fat 21.77g 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 BeefBeef
Isoleucine 0.76mg 0% 68% 1.2 times less than Salmon rawSalmon raw
Leucine 1.36mg 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*
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

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.