Sesame Seeds: Calories and Nutrition Analyse



How many calories in sesame?

Sesame seeds - calories, kcal

Nutrition Facts

Sesame
Serving size:
handful of sesame (35 g)  change
handful (35g)tablespoon (15g)cup (128g)half cup (64g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
201

% Daily Value

Total Fat 17.38g
22%

Cholesterol 0mg
0%

Sodium 3.85mg
0%

Total Carbohydrates 8.21g
3%

Dietary Fiber 4.13g
15%

Protein 6.21g
12%

Vitaminium C 0mg
0%

Calcium 341.25mg
26%

Iron 5.09mg
28%

Potassium 163.8mg
3%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in sesame
15% CARBS
12% PROTEIN
73% FAT

100g of sesame contain about 573 calories (kcal).
Calories per: ounce | handful | tablespoon | cup | half cup

To show you what does it mean, a handful of sesame (35 g) contain about 201 calories.

This is about 10% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 201 kcal actually is, keep in mind that the calorie content of handful of sesame is similar to that of, for example:

  • 3.5 apples
  • 2.5 glasses of Coca Cola (220 ml glass)
  • 2 slices of cheese
  • 1.5 slices of bread
  • 1.5 glasses of milk
  • 10.5 cubes of sugar

Take a quick look at the tables below for detailed information about sesame nutrition.

handful of sesame (35 g) has 201 kcal. For burning these calories you have to:
Bike29 min.Bike
Horse ride37 min.Horse ride
Play tennis20 min.Tennis
Run20 min.Run
Swim24 min.Swim
Calories in Sesame Compared with Others in Seeds Category

100g of Sesame

Nutrition

  • Calories573
  • Carbs Total23.45 g
  • Dietary fiber11.8 g
  • Fat49.67 g
  • Protein17.73 g

Vitamins

  • Vit A9 IU
  • Vit B1 (Thiamine)0.791 mg
  • Vit B2 (riboflavin)0.247 mg
  • Vit B3 (Niacin)4.515 mg
  • Vit B50.05 mg
  • Vit B60.79 mg
  • Vit B9 (Folic acid)97 mcg
  • Vit E0.25 mg

Minerals

  • Potassium468 mg
  • Phosphorus629 mg
  • Magnessium351 mg
  • Calcium975 mg
  • Sodium11 mg
  • Iron14.55 mg
  • Zink7.75 mg
  • Beta karoten5 mg

Unlocking the Nutritional Secrets of Sesame Seeds

Often sprinkled on top of hamburger buns, mixed into sushi rolls, or ground into tahini, sesame seeds are more than just a garnish. These tiny, oil-rich seeds pack a nutritional punch, making them a worthwhile addition to any diet. Let's dive into the fascinating world of sesame seeds, exploring their calorie content, nutritional benefits, and the essential role they play in a healthy diet.

Sesame Seeds: A Nutritional Overview

At first glance, sesame seeds seem unassuming, but their nutritional profile is anything but. With 573 calories per 100 grams, these seeds are energy-dense, making them an excellent energy source for those on the go. But it's not just about the calories; it's what makes up those calories that matter. Sesame seeds are a powerhouse of nutrients, including protein, fats, and carbohydrates, along with a significant amount of fiber.

  • Protein in Sesame Seeds: Boasting 17.73 grams of protein per 100 grams, sesame seeds are a fantastic plant-based protein source, essential for muscle repair and growth.
  • Fat in Sesame Seeds: With 49.67 grams of fat per 100 grams, sesame seeds are rich in healthy fats, including essential fatty acids that support heart health.
  • Carbs in Sesame Seeds: Sesame seeds contain 23.45 grams of carbohydrates and an impressive 11.8 grams of fiber, promoting digestive health and aiding in blood sugar regulation.

The Nutritional Benefits of Sesame Seeds

The benefits of incorporating sesame seeds into your diet extend beyond their macronutrient content. These seeds are a treasure trove of vitamins and minerals, crucial for overall health and well-being.

  • Calcium: With 975 mg of calcium per 100 grams, sesame seeds are an excellent source of this vital mineral, important for bone health and muscle function.
  • Iron: Offering 14.55 mg of iron, sesame seeds can help combat iron-deficiency anemia and boost energy levels.
  • Magnesium: The 351 mg of magnesium in sesame seeds supports over 300 biochemical reactions in the body, including energy creation and muscle movements.
  • Zinc: With 7.75 mg of zinc, these seeds support immune function, DNA synthesis, and wound healing.

Moreover, sesame seeds contain no cholesterol and are a good source of vitamins, such as B vitamins (B1, B2, B3, B5, B6, and B9), vitamin A, and small amounts of vitamin E, contributing to heart health, brain function, and skin health.

Incorporating Sesame Seeds into Your Diet

Given their nutritional benefits, incorporating sesame seeds into your diet is a smart choice. Sprinkle them over salads, blend them into smoothies, or use them as a key ingredient in homemade bread and granola. Not only will they enhance the flavor of your dishes, but they'll also boost your nutrient intake.

In conclusion, sesame seeds are a nutrient-dense food that can play a significant role in a healthy diet. With their high content of protein, healthy fats, and essential vitamins and minerals, they offer numerous health benefits. Whether you're looking to improve your digestive health, boost your nutrient intake, or simply add some crunch to your meals, sesame seeds are an excellent choice.

How many calories are there in 1, 2, 3, or 5 servings of sesame seeds?

  • Handful of sesame seeds (35g)201 kcal
  • Tablespoon of sesame (15g)86 kcal
  • Cup of sesame (128g)733 kcal
  • Half cup of sesame (64g)367 kcal
  • Ounce (oz) of sesame162 kcal
  • Half of medium size servings of sesame100.5 kcal
  • Small size serving of sesame (28g)160.8 kcal
  • Big size sesame (46g)261.3 kcal
  • Two medium size servings of sesame seeds402 kcal
  • Three medium size servings of sesame seeds603 kcal
  • Four medium size servings of sesame seeds804 kcal
  • Five medium size servings of sesame seeds1005 kcal
Sesame seeds - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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