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 |
920.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.8 g | 102% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 17.7 mg | 0% | |
| Total Carbohydrates | 37.7 g | 13% | |
| Dietary Fiber | 19.0 g | 67% | |
| Sugars | 0.5 g | ||
| protein | 28.5 g | 57% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1567.0 mg | 120% | |
| Iron | 23.4 mg | 130% | |
| Potassium | 752.1 mg | 16% | |
* 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 White sesame seed
White sesame seeds are tiny, flat, oval-shaped seeds derived from the sesame plant (Sesamum indicum), native to South Asia and East Africa. These seeds are used widely in Middle Eastern, Asian, and African cuisines, often as a topping, in sauces, or ground into pastes like tahini. Nutritionally dense, white sesame seeds are a rich source of healthy fats, plant-based protein, dietary fiber, and essential nutrients such as calcium, magnesium, phosphorus, and vitamin B1 (thiamine). They are also high in antioxidants, particularly sesamin and sesamol, which contribute to their numerous health benefits.
Health Benefits
- Supports bone health due to high calcium and magnesium content, with 88 mg of calcium per tablespoon (9 g).
- Promotes heart health with monounsaturated and polyunsaturated fats that help reduce LDL cholesterol levels.
- Enhances metabolic function, as the seeds contain thiamine, a vitamin B1 critical for energy metabolism.
- Rich in antioxidants, particularly sesamin and sesamol, which protect cells from oxidative damage.
- Aids digestion with 1.1 g of dietary fiber per tablespoon, supporting gut health and regularity.
Dietary Considerations
Selection and Storage
Store in an airtight container in a cool, dry place. For longer shelf life, refrigerate or freeze to prevent the oils from becoming rancid.
Common Questions About White sesame seed Nutrition
Are white sesame seeds high in protein?
White sesame seeds are a moderate source of protein, providing about 5 grams of protein per 30-gram (1-ounce) serving. They are not as high in protein as meat or legumes but are a good plant-based option for adding protein to your diet.
Can I eat white sesame seeds on a keto diet?
Yes, white sesame seeds are compatible with a keto diet. They are low in net carbs, containing about 2 grams of net carbs per 30-gram serving, making them a suitable addition for low-carb meal plans in moderation.
Are white sesame seeds healthy to eat?
White sesame seeds are nutrient-dense and provide healthy fats (mostly unsaturated), fiber, magnesium, calcium, and antioxidants like sesamin. Regular consumption may support heart health, bone health, and better digestion, though they should be eaten in moderation as they are calorie-dense with roughly 160 calories per ounce.
How much white sesame seed should I eat daily?
A typical serving size for white sesame seeds is 1-2 tablespoons (15-30 grams) per day. This amount provides essential nutrients and healthy fats without excessive calorie intake. Always consider your dietary needs and portion controls when adding them to meals.
How do white sesame seeds compare to black sesame seeds?
White sesame seeds and black sesame seeds are nutritionally similar, but black sesame seeds have slightly higher levels of antioxidants. White sesame seeds are milder in flavor and more widely used in baking and cooking, while black sesame seeds have a nuttier and more intense taste.
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.
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.
