Cratox AI
seeds sesame seeds whole
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Seeds, sesame seeds, whole

🔥 573 Calories
💪 17.7g Protein
⚡ 23.4g Carbohydrates
🥑 49.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Seeds, sesame seeds, whole
Energy density
Dense
573 kcal per 100g
Macro energy profile
Fat-led
12% Protein · 15% Carbohydrates · 73% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in fiberVery high in vitamin B1Very high in vitamin B6Very high in ironVery high in zinc

Nutritional Information

573
kcal/100g
Protein
17.7g
Carbohydrates
23.4g
Fat
49.7g

About Seeds, sesame seeds, whole

Sesame seeds, also known as Sesamum indicum, are tiny, flat, oval seeds that come in various colors, including white, black, and brown. Originating from Africa and Asia, sesame seeds have been cultivated for thousands of years and are a staple in many cuisines around the world. They are often used in cooking and baking, as well as in the production of sesame oil, which is renowned for its flavor and health benefits. The seeds not only enhance the taste of dishes but also contribute to their nutritional value.

Nutritionally, sesame seeds are a powerhouse, providing a rich source of healthy fats, protein, vitamins, and minerals. With approximately 573 calories per 100 grams, they are predominantly composed of fat (49.7g), primarily unsaturated fats, making them heart-healthy. Additionally, they contain 17.70g of protein and 23.40g of carbohydrates, along with dietary fiber that aids in digestion. Their unique nutrient profile makes them a valuable addition to salads, smoothies, and baked goods, promoting overall health and wellness.

Health Benefits

Rich in antioxidants that help combat oxidative stress.
Supports heart health due to high unsaturated fat content.
May improve bone health with high calcium and magnesium levels.
Contains lignans that may help reduce inflammation.
May lower blood pressure due to magnesium content.
Supports healthy digestion through dietary fiber.
Can enhance skin health due to vitamin E.
May aid in weight management by promoting satiety.
Supports immune function with various vitamins and minerals.
May improve blood sugar control with a low glycemic index.

Recommended Food Pairings

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Sesame seeds and honey - a nutritious topping for toast or yogurt.
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Sesame seeds and avocado - a creamy blend in salads or smoothies.
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Sesame seeds and stir-fried vegetables - adds crunch and flavor.
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Sesame seeds and tahini - a base for sauces and dips.
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Sesame seeds and whole grain bread - enhances nutrition in sandwiches.

How to Consume

Serving size
30g (about 3 tablespoons)
Frequency
2-3 times per week
  • •Add to salads for extra crunch and nutrition.
  • •Mix into smoothies for a nutrient boost.
  • •Use in baking for added texture and flavor.
  • •Sprinkle over stir-fried dishes for enhanced taste.
  • •Incorporate into homemade energy bars or granola.

Selection & Storage

How to choose:

  • ✓Select seeds that are whole and glossy, indicating freshness.
  • ✓Avoid seeds with a rancid smell or off-color.
  • ✓Check for any signs of moisture, which can indicate spoilage.
  • ✓Choose seeds from reputable sources to ensure quality.
Storage
Store in an airtight container in a cool, dry place away from sunlight.
Shelf life
6-12 months in a cool, dry place; up to 2 years if refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with sesame allergies should avoid consumption.
  • ⚠️Overconsumption may lead to digestive issues due to high fat and fiber.
  • ⚠️Excessive consumption may lead to weight gain due to high calorie content.
  • ⚠️Roasted sesame seeds may contain added salt, consider when monitoring sodium intake.

Frequently Asked Questions

How many calories does Seeds, sesame seeds, whole have?

Sesame seeds contain approximately 573 calories per 100 grams, making them a calorie-dense food. It's important to consume them in moderation to balance energy intake.

Is Seeds, sesame seeds, whole healthy?

Yes, sesame seeds are considered very healthy due to their rich content of healthy fats, protein, and essential minerals, which contribute to various health benefits including heart and bone health.

How should Seeds, sesame seeds, whole be stored?

Sesame seeds should be stored in an airtight container in a cool, dry place, away from sunlight. For longer shelf life, refrigeration is recommended.

What are the benefits of eating Seeds, sesame seeds, whole?

Eating sesame seeds can provide numerous health benefits, including supporting heart health, improving bone density, and delivering antioxidants that help reduce inflammation.

How much Seeds, sesame seeds, whole can I eat per day?

A recommended daily intake is about 30 grams (3 tablespoons), which provides a good balance of nutrients without excessive calorie intake.

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