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Black seed and sesame Calories
Seed mix rich in healthy fats, fiber, and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Black seed and sesame (10 g) has 55 calories. That works out to 545 calories per 100 g. It contains 1.7 g of carbs, 1.9 g of protein, 4.4 g of fat and 1.1 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Black seed and sesame Nutrition Facts
Selected: 1 tablespoon (whole) · 10 g
55
KCAL / 10G
Carbs
1.7g
· 1% DV
Protein
1.9g
· 4% DV
Fat
4.4g
· 6% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 14% · Fat 73%
Black seed and sesame nutrition facts table · 1 tablespoon (whole) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.64 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 1.1 g | 4% |
| Protein | 1.9 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Black seed and sesame?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 10 g | 55 kcal |
| 1 teaspoon (whole) | 3 g | 16 kcal |
| 1 serving (small) | 15 g | 82 kcal |
| 2 tablespoon (whole) | 20 g | 109 kcal |
| 1 serving (medium) | 30 g | 164 kcal |
| 1 serving (large) | 50 g | 273 kcal |
| 1 pack (small) | 80 g | 436 kcal |
| 100 g | 100 g | 545 kcal |
| 1 cup (whole) | 140 g | 763 kcal |
Calculated from 545 calories per 100 g.
Frequently Asked Questions About Black seed and sesame
How do you use black seed and sesame?
Sprinkle black seed and sesame over bread, roasted vegetables, salads, or yogurt, or mix them into dough. Add the seeds near the end of cooking when you want their aroma to remain pronounced.
Are black seed and sesame the same as black sesame?
No. Black seed is Nigella sativa, while sesame is a different plant; black sesame is simply a dark-colored variety of sesame. The mix combines two distinct seeds, not black sesame with regular sesame.
Can you eat black seed and sesame raw?
Yes, black seed and sesame can be eaten raw, such as sprinkled on salads or stirred into yogurt. Toasting makes their flavor stronger, but raw seeds work well when you want a milder taste and a little crunch.
Can black seed and sesame be used in bread?
Yes. Add black seed and sesame to bread dough or scatter them over the top before baking. Brushing the surface with water or another glaze first helps the seeds stick instead of falling off.
Should you toast black seed and sesame before using them?
Toasting black seed and sesame is optional. A brief toast in a dry pan brings out their aroma; stir continuously and remove them as soon as they smell fragrant, since small seeds can burn quickly.
How should you store black seed and sesame?
Keep black seed and sesame in a tightly sealed container in a cool, dark cupboard. Their natural oils can turn stale or rancid with heat, light, and air, so avoid storing them beside the stove.
Can black seed and sesame be ground together?
Yes, you can grind black seed and sesame together for a finer topping or to mix into a recipe. Grind only what you plan to use soon; ground seeds lose their fresh aroma faster than whole seeds.
What foods go well with black seed and sesame?
Black seed and sesame pair especially well with flatbreads, savory pastries, roasted vegetables, and salads. Sesame brings a mild, nutty flavor, while black seed adds a more pungent, slightly peppery note.
How much black seed and sesame should you eat a day?
A tablespoon is a practical amount for sprinkling black seed and sesame over a meal; the listed typical serving is about 10 grams. Sesame is an allergen, so avoid this mix if you have a sesame allergy.
Can black seed and sesame help with weight loss?
Black seed and sesame are not weight-loss foods on their own. Their fiber and fats can add flavor and some fullness to a meal, but using large amounts can also add substantial energy, so measure them as a topping.
Black seed and sesame Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B6
0.07mg · 4% DV
B3
0.51mg · 3% DV
Biotin
0.9µg · 3% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.24mg · 10% DV
Phosphorus
64mg · 9% DV
Magnesium
31mg · 7% DV
Potassium ⭐
43mg · 1% DV
Sodium
1.8mg · 0% DV
Black seed and sesame Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black seed and sesame
To burn the 55 calories in 1 tablespoon (whole) (10 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black seed and sesame?
Black seed and sesame brings together two seeds with distinct flavours. Sesame is nutty and mildly sweet, while black seed—also known as nigella—has a more pungent, herbal taste with a faint bitterness. Sesame is used widely in breads, sauces and tahini, and black seed is common in Middle Eastern and South Asian cooking; together, they make a fragrant topping for savoury foods.
Sprinkle the mix over flatbreads, salads, yoghurt or roasted vegetables, or stir a little into dough before baking. It is rich in fats and fibre, so a small amount adds plenty of flavour; a typical tablespoon is about 10 g. If you prefer a gentler taste, start with a pinch and add more to suit the dish.
How Nutritious Is Black seed and sesame?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black seed and sesame Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black seed and sesame Contain Allergens?
Contains these allergens:
Which Diets Is Black seed and sesame Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black seed and sesame Fat Profile
SATURATED
0.64g
MONOUNSATURATED
1.62g
POLYUNSATURATED
1.91g
Omega 6:3 ratio 61.7:1
Above the ideal 4:1 (61.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.