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Chia, sesame and black seed mix Calories
Seed mix rich in fiber, healthy fats and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Chia, sesame and black seed mix (12 g) has 63 calories. That works out to 525 calories per 100 g. It contains 2.5 g of carbs, 2.2 g of protein, 5 g of fat and 2.3 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.
Chia, sesame and black seed mix Nutrition Facts
Selected: 1 tablespoon (whole) · 12 g
63
KCAL / 12G
Carbs
2.5g
· 1% DV
Protein
2.2g
· 4% DV
Fat
5g
· 6% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 14% · Fat 70%
Chia, sesame and black seed mix nutrition facts table · 1 tablespoon (whole) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.67 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2.16 mg | 0% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 2.3 g | 8% |
| Protein | 2.2 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 Chia, sesame and black seed mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 12 g | 63 kcal |
| 1 teaspoon (whole) | 4 g | 21 kcal |
| 1 serving (small) | 20 g | 105 kcal |
| 2 tablespoon (double) | 24 g | 126 kcal |
| 1 ounce (whole) | 28 g | 147 kcal |
| 1 serving (medium) | 35 g | 184 kcal |
| 0.25 cup (quarter) | 36 g | 189 kcal |
| 1 serving (large) | 50 g | 263 kcal |
| ½ cup (half) | 72 g | 378 kcal |
| 100 g | 100 g | 525 kcal |
| 1 cup (whole) | 145 g | 761 kcal |
Calculated from 525 calories per 100 g.
Frequently Asked Questions About Chia, sesame and black seed mix
How do you use chia, sesame and black seed mix?
Add chia, sesame and black seed mix to yogurt, oatmeal, salads, soups or baked goods. Chia absorbs liquid, so stir the mix into moist food or let it sit in liquid rather than swallowing a dry spoonful.
What are the benefits of chia, sesame and black seed mix?
Chia, sesame and black seed mix provides fiber, unsaturated fats and minerals. Its fiber can support regular digestion, but the mix is a food, not a treatment or a proven way to prevent disease.
How much chia, sesame and black seed mix should you eat per day?
A tablespoon of chia, sesame and black seed mix is a practical serving; the typical serving is about 12 grams. If you are not used to high-fiber foods, start with less and drink enough fluids.
Does chia, sesame and black seed mix help with weight loss?
No, chia, sesame and black seed mix does not cause weight loss on its own. Its fiber may help you feel full, but larger portions add more energy, so use it as a measured addition to meals.
Do you need to soak chia, sesame and black seed mix before eating it?
No, you do not have to soak chia, sesame and black seed mix before every use. Chia thickens as it absorbs liquid, so soak the mix when you want a gel-like texture for overnight oats, pudding or a drink.
Can you add chia, sesame and black seed mix to overnight oats?
Yes, chia, sesame and black seed mix works well in overnight oats. Stir it into the oats and liquid before refrigerating; the chia will absorb some of the liquid and thicken the mixture by morning.
Should you grind chia, sesame and black seed mix?
No, chia, sesame and black seed mix does not need to be ground to eat. Grinding makes the sesame and black seed flavors more pronounced; grind only what you plan to use soon, since ground seeds can lose freshness faster.
Can you cook with chia, sesame and black seed mix?
Yes, you can bake chia, sesame and black seed mix into breads or crackers. For soups and cooked vegetables, sprinkle it on after cooking if you prefer the seeds’ texture and flavor to stay more noticeable.
How should you store chia, sesame and black seed mix?
Store chia, sesame and black seed mix in a tightly closed container in a cool, dry place away from sunlight. Keep it away from heat and moisture, which can make the seeds stale or affect their flavor.
Can people with diabetes eat chia, sesame and black seed mix?
Yes, people with diabetes can generally include chia, sesame and black seed mix in meals, but it is not a substitute for diabetes medication or a care plan. Keep portions in mind and follow any individual dietary advice you have.
Chia, sesame and black seed mix Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B6
0.07mg · 4% DV
B3
0.61mg · 4% DV
Biotin
1.08µg · 4% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.28mg · 12% DV
Phosphorus
78mg · 11% DV
Magnesium
40mg · 10% DV
Potassium ⭐
62mg · 2% DV
Sodium
2.16mg · 0% DV
Chia, sesame and black seed mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia, sesame and black seed mix
To burn the 63 calories in 1 tablespoon (whole) (12 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 Chia, sesame and black seed mix?
Chia, sesame and black seed mix combines chia seeds with sesame and black seed, also known as nigella. It has a nutty, earthy flavour, with sesame bringing a fuller taste when toasted; chia turns pleasantly gel-like if left in liquid. Sprinkle it over porridge or yoghurt, stir it into smoothies, or add it to salads and homemade bread. In Turkey, mixes like this also work well at breakfast or scattered over savoury bakes.
It is a concentrated source of fibre and fats, with 18.9 g of fibre per 100 g. For an easy everyday portion, mix a tablespoon into yoghurt or oats, or use it as a topping rather than eating it by the spoonful.
How Nutritious Is Chia, sesame and black seed mix?
Nutrient density
Very 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 Chia, sesame and black seed mix 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 Chia, sesame and black seed mix Contain Allergens?
Contains these allergens:
Which Diets Is Chia, sesame and black seed mix 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
Chia, sesame and black seed mix Fat Profile
SATURATED
0.67g
MONOUNSATURATED
1.45g
POLYUNSATURATED
3.07g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.