1 serving (9 grams) contains 52 calories, 1.6 grams of protein, 4.5 grams of fat, and 2.1 grams of carbohydrates.
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Nutrition Information
Calories |
859.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.5 g | 95% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 16.5 mg | 0% | |
| Total Carbohydrates | 35.1 g | 12% | |
| Dietary Fiber | 17.7 g | 63% | |
| Sugars | 0.5 g | ||
| protein | 26.6 g | 53% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1462.5 mg | 112% | |
| Iron | 21.9 mg | 121% | |
| Potassium | 702 mg | 14% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Black sesame seeds
Black sesame seeds are tiny, flat seeds from the Sesamum indicum plant, native to Africa and widely cultivated in Asia. Known for their nutty flavor and deep color, they are a staple in Middle Eastern, South Asian, and East Asian cuisines, often used in baked goods, desserts, and savory dishes. Nutritionally, black sesame seeds are rich in healthy fats, primarily unsaturated fats, along with protein, fiber, and various micronutrients. They are an excellent source of calcium, magnesium, iron, zinc, and B vitamins, particularly B1 (thiamine). A 30-gram serving provides around 160 calories, 5 grams of protein, 13 grams of fat, 5 grams of carbohydrates, and 4 grams of fiber, making them nutrient-dense for their size.
Health Benefits
- Supports bone health due to high calcium content (approximately 280 mg per ounce).
- Aids red blood cell production with iron, providing about 4 mg per ounce.
- Promotes heart health through unsaturated fats and plant-based lignans, which help lower LDL cholesterol.
- Boosts antioxidant defenses with sesamin and vitamin E, which combat oxidative stress.
- Improves digestion due to dietary fiber, which supports healthy gut function.
Dietary Considerations
Selection and Storage
Store black sesame seeds in an airtight container in a cool, dry place. For extended freshness, refrigerate or freeze them, as their high oil content can lead to rancidity over time.
Common Questions About Black sesame seeds Nutrition
Are black sesame seeds high in protein?
Black sesame seeds contain a moderate amount of protein, with approximately 5 grams of protein per ounce (28 grams). They also provide healthy fats and are a good source of fiber, making them a valuable addition to meals for balanced nutrition.
Can I eat black sesame seeds on a keto diet?
Yes, black sesame seeds are keto-friendly as they are low in carbohydrates, containing about 2 grams of net carbs per ounce (28 grams). Additionally, they are rich in healthy fats and can complement a keto diet well when consumed in moderation.
What are the health benefits of black sesame seeds?
Black sesame seeds are rich in antioxidants, such as sesamin and sesamolin, which help reduce inflammation and support heart health. They also contain magnesium, calcium, and zinc, contributing to better bone health and immune system support. However, they are calorie-dense and should be eaten in moderation.
What is a recommended serving size for black sesame seeds?
A typical serving size of black sesame seeds is 1 tablespoon, which equals approximately 9 grams and provides around 50 calories. This amount is ideal for adding flavor and nutrients to dishes without significantly increasing calorie intake.
How do black sesame seeds compare to white sesame seeds?
Black sesame seeds have a slightly nuttier, more robust flavor compared to white sesame seeds. Nutritionally, they are very similar, but black sesame seeds generally contain slightly higher levels of antioxidants due to their hulls being intact. They are commonly used in recipes requiring a stronger flavor or visual contrast.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Sesame Seed (Sesamum indicum) Health Effects and Nutritional PropertiesNational Center for Biotechnology Information (NCBI)A peer-reviewed study discussing the health benefits, nutritional content, and bioactive compounds of sesame seeds, including black sesame.
- Dietary Reference Intakes: Essential Nutrients Found in Sesame SeedsNational Institutes of Health (NIH) - Office of Dietary SupplementsOverview of essential nutrients like calcium and iron, which are abundant in sesame seeds, highlighting how they contribute to health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
