Sesame (seed) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Sesame (seed)

Sesame (seed) consists of 50% fat, 18% protein, 10% carbs, 11% fiber and 5% water. Sesame (seed) has 587 calories per 100g, that is 108% higher than other foods in Nuts and seeds without shells. In total 77% of the calories in Sesame (seed) are from fat, 12% from protein and 7% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 35
  • Moderate carbohydrate amount 2.0g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 0.7
  • High in zinc Covers 0.2% of Zinc RDA per portion
  • High in iron Covers 0.2% of Iron RDA per portion
  • High in magnesium Covers 0.2% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.1% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Sesame (seed) for a low carb diet?

With 2g of carbs and a Glycemic Load of 0.7 in a portion of 20g, Sesame (seed) should be avoided for a ketogenic diet due to the high percentage of carbs. Sesame (seed) contains no Fructose, is Gluten free and has no Lactose.

Sesame (seed): nutrition facts & data

Nutrition facts
per 100g 		Sesame (seed)
avg Nuts and seeds without shells[1]
Calories (kcal) 587.0 542.9
Fat (g) 50.0 45.8
Protein (g) 18.0 15.8
Carbohydrates (g) 10.0 11.5
Mono- & Di-Saccharides (g) 0.0 11.5
Polysaccharides (g) 10.0 11.5
Fibers (g) 11.2 11.1
Sodium (mg) 45.0 105.9
Water (g) 5.0 12.8
[1] average of Nuts and seeds without shells

Breakdown in percent (%) of total calories

An average portion size (20g) of Sesame (seed) contains:

  • 117.4 Calories
  • 10.0g of Fat
  • 3.6g of Protein
  • and 2.0g of Carbs
  • 9.0mg of sodium - 0.0% of the RDA for sodium.
  • 70.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
  • 1.5mg of Zinc - 0.2% of the RDA for Zinc.
  • 2.0mg of Iron - 0.2% of the RDA for Iron.
  • 92.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Sesame (seed) you get

  • 1.80 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Nuts and seeds without shells have on average 1.38g of proteins per 1 gram of carbs.
  • 5.00 grams of fat (total average 0.66g, other foods in Nuts and seeds without shells 3.98g)
  • 1.12 grams of fibers (total average 0.13g, other foods in Nuts and seeds without shells 0.97g)

Nutrient distribution per gram

What vitamins are in Sesame (seed)?

Vitamins
per 100g 		Sesame (seed)
avg[1]
Vitamin C (mg) 0.0 3.3
Vitamin E (mg) 0.3 7.5
Vitamin B1 / Thiamine (mg) 0.8 0.5
Vitamin B2 (mg) 0.3 0.2
Vitamin B6 (mg) 0.8 0.3
Vitamin B9 / Folate (μg) 95.0 63.1
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 40.0
[1] average of Nuts and seeds without shells

Is Sesame (seed) rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (20g) for Sesame (seed) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Sesame (seed)

Minerals
per 100g 		Sesame (seed)
avg[1]
Magnesium (mg) 350.0 190.6
Zinc (mg) 7.7 3.2
Sodium (mg) 45.0 105.9
Calcium (mg) 780.0 191.0
Iron (mg) 10.0 4.2
Potassium (mg) 460.0 621.5
Phosphorus (mg) 610.0 418.8
[1] average of Nuts and seeds without shells

Is Sesame (seed) high in minerals?

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Again, for every mineral contained in Sesame (seed) we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Sesame (seed)

10.0% of Sesame (seed) are carbs, per serving of 20g that makes 2.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Sesame (seed)
avg[1]
Monosaccharides (g) 0.0 3.4
Polysaccharides (g) 10.0 8.0
Total carbs (g) 10.0 11.5
[1] average of Nuts and seeds without shells

How high are the Glycemic Index and the Glycemic Load for Sesame (seed)?

The Glycemic Index of Sesame (seed) is 35, which would be considered as low. The Glycemic Load in a normal serving is 0.7 and can be regarded as low.

Allergens in Sesame (seed)

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol in Sesame (seed)

Of the 50.0g total fat per 100g in Sesame (seed), 7.6g are saturated fatty acids (SFA), 19.4g are monounsaturated fatty acids (MUFA) and 20.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.