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Sesame seeds nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 52 kcal | 520 kcal |
| Protein | 2.2 g | 21.7 g |
| Carbohydrate (available) | 1.1 g | 10.8 g |
| Dietary fibre | 1.7 g | 17 g |
| Fat | 4.3 g | 43 g |
Serving: 1 tablespoon, about 10 g. IFCT 2017 food code H011, "Gingelly seeds, white (Sesamum indicum)", the mean of 5 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on sesame seeds
Spoon-sized food
Use it by the spoon or the small handful: 400 kcal or more in every 100 g.
- 4.2 g of protein for every 100 kcal.
- One serving gives 2.2 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 1.7 g of fibre in a serving.
How sesame seeds fits a plan that loses fat and keeps muscle
IFCT 2017 lists white sesame seeds at 520 kcal per 100 g, with 21.7 g of protein and 17 g of fibre. Black sesame is close, as the table shows. A spoon adds texture and nutrition; a til ladoo adds jaggery and ghee as well.
Use sesame where it makes healthy food taste better: toasted on a salad, in a chutney, or pressed onto a millet roti. That is how a small amount earns its place in a calorie deficit.
Sesame seeds in an Indian kitchen
Toast til in a dry pan until it starts to pop, then sprinkle it over a salad, a stir-fried sabzi or a bowl of curd. White and black sesame are close in nutrition. Til is the base of winter foods like til chikki and til ladoo with jaggery, which are dense sweets. Sesame oil, gingelly oil, is the traditional cooking oil in Tamil Nadu and Andhra; like any oil, measure it by the teaspoon. Tahini is ground sesame.
Pair it, or swap it
Toasted til on a cucumber-carrot salad with lemon, or a spoon of til chutney with idli, adds flavour to a light meal.
Worth knowing
Til ladoo, chikki and gajak combine sesame with jaggery or sugar, which makes them sweets.
Sesame seeds against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Sesame seeds | 520 kcal | 21.7 g | 17 g |
| Black sesame | 508 kcal | 19.2 g | 17.2 g |
| Flaxseed | 444 kcal | 18.6 g | 26.2 g |
| Sunflower seeds | 586 kcal | 23.5 g | 10.8 g |