Sesame seed sandwich

Lunch

Item Rating: 71/100

1 serving (150 grams) contains 350 calories, 15.0 grams of protein, 12.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		555.6
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		15.9 mg	5%
Sodium		952.4 mg	41%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	6.3 g	22%
	Sugars	7.9 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		4.8 mg	26%
Potassium		317.5 mg	6%

* 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

🍯 Low sugar

Source of Calories

Fat: 171 cal (31.0%)

Protein: 95 cal (17.3%)

Carbs: 285 cal (51.8%)

About Sesame seed sandwich

A sesame seed sandwich typically features bread enriched with sesame seeds, a nutty, nutrient-dense topping originating from the Middle East and Asia. Sesame seeds, believed to be one of the oldest oilseed crops, are commonly used in various global cuisines, including Mediterranean, Indian, and East Asian dishes. Nutritionally, sesame seeds are rich in healthy fats, protein, and dietary fiber. They also provide an excellent source of vitamins and minerals like calcium, magnesium, and iron, which are crucial for bone health and maintaining energy levels. When combined with sandwich fillings such as vegetables, lean protein, or spreads, a sesame seed sandwich can offer a balanced meal packed with essential nutrients while being flavorful and satisfying.

Health Benefits

• Promotes bone health due to the calcium content in sesame seeds (88 mg of calcium per tablespoon).
• Supports cardiovascular health with heart-friendly fats, including polyunsaturated and monounsaturated fatty acids.
• Boosts metabolism and supports energy production with magnesium (32 mg per tablespoon) aiding muscle and nerve function.

Dietary Considerations

Allergens: Contains sesame seeds, gluten (if using traditional bread), possible cross-contaminants in bread like egg or dairy

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Nut allergies (cross-reactivity to sesame), gluten-free diets (unless gluten-free bread is used)

Selection and Storage

Store sesame seed bread in a cool, dry place or freeze for longer shelf life. Avoid excessive moisture to prevent mold growth.

Common Questions About Sesame seed sandwich Nutrition

Is a sesame seed sandwich high in protein?

Sesame seed sandwiches can contain a moderate amount of protein, depending on the bread and filling. For example, a sesame seed sandwich bun may provide around 7 grams of protein, while protein content increases with the choice of filling such as lean meats or plant-based protein sources. However, sesame seeds themselves contribute a small but notable amount of plant-based protein along with essential amino acids.

Can I eat a sesame seed sandwich on a keto diet?

A sesame seed sandwich is typically not keto-friendly if made with traditional sandwich buns, as these are usually high in carbs, containing about 20-25 grams of carbs per bun. However, you can substitute regular bread with low-carb or almond flour-based bread to make it more compatible with a keto diet, while still enjoying the sesame seeds for a nutty flavor and texture.

Are sesame seed sandwiches healthy?

Sesame seed sandwiches can be healthy depending on the ingredients. Sesame seeds are rich in healthy fats, magnesium, calcium, and antioxidants, which contribute to heart and bone health. However, traditional sesame seed buns may be high in refined carbs and calories, so opt for whole-grain or low-carb options and include nutrient-rich fillings to maximize health benefits.

What is the recommended portion size for a sesame seed sandwich?

A recommended portion size for a sesame seed sandwich typically includes one sandwich, which consists of one sesame seed bun (roughly 150-200 calories) and a moderate amount of filling, such as 3-4 ounces of protein and a mix of vegetables. Adjust portion sizes based on your dietary needs, caloric goals, and level of physical activity.

How does a sesame seed sandwich compare to a plain sandwich bun?

Compared to a plain sandwich bun, a sesame seed bun adds extra nutrients such as healthy fats, calcium, and magnesium from the seeds. However, the calorie difference is small, with sesame seed buns typically having 10-20 additional calories. The seeds also add a nutty flavor and textural contrast, making them a preferred choice for many.

Data Sources & Scientific References