Sunflower Seed
Pumpkin Seed
Sesame Seed
Nutty and versatile, sesame seeds are packed with healthy fats, fiber, and key minerals. They’re often used in cooking, baking, or ground into tahini and make a nutritious addition to meals.
50
1 tbsp
(10 grams)
CAL
A
Nutri-Score
Rich in healthy fats, plant-based protein, and essential minerals like calcium and iron.
Value per 100 grams & per cup (145g):
575 kcal | 825 kcal
Protein
17 g | 24.5 g
Fats
50 g | 72 g
Carbohydrates
23 g | 33 g
Fiber
11.8 g | 17 g
Vitamins & Nutrients
- Calcium: Supports bone health and nerve function.
- Iron: Essential for oxygen transport in the blood.
- Magnesium: Helps regulate muscle and nerve function.
- Zinc: Supports immune system and wound healing.
- Phytosterols: May help reduce cholesterol levels.
Satiety and Feelings
Sesame seeds are dense and filling, with healthy fats and protein that promote satiety. Their nutty flavor also makes them satisfying to eat in both sweet and savory dishes.
What does 100 g look like?
Roughly 3/4 cup of sesame seeds or about 8 tablespoons.
What does 2000|2500 calories look like?
About 3.5 cups of sesame seeds (500 g | 1.1 lbs).
* Bad or good fats?
Contains Monounsaturated Fats: Help reduce LDL (bad) cholesterol and support heart health. So nutritionally, this is protective fat, not harmful fat.
Daily Value per 100 grams %
Did you know?
Sesame seeds are among the oldest oilseed crops, domesticated more than 3,000 years ago.
Ancient Babylonians and Egyptians used sesame seeds for medicinal and culinary purposes.
In Japan, toasted sesame seeds are used in “gomasio,” a seasoning mix of salt and sesame.
The famous phrase “Open Sesame” from Ali Baba and the Forty Thieves likely refers to the seed pod’s way of bursting open when mature.
Sesame oil is highly valued in Ayurvedic medicine for its warming and healing properties.
Drawbacks ⚠️
Very calorie-dense, so it’s easy to overconsume.
Some people have sesame allergies, which can be serious.
Contains oxalates and phytates, which may interfere with mineral absorption (like calcium and zinc) when eaten in excess.
