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Ground sesame Calories
Rich in healthy fats, protein, and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Ground sesame (18 g) has 103 calories. That works out to 573 calories per 100 g. It contains 4.2 g of carbs, 3.2 g of protein, 8.9 g of fat and 2.1 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Ground sesame Nutrition Facts
Selected: 2 tablespoon (medium) · 18 g
103
KCAL / 18G
Carbs
4.2g
· 2% DV
Protein
3.2g
· 6% DV
Fat
8.9g
· 11% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 12% · Fat 73%
Ground sesame nutrition facts table · 2 tablespoon (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 8.9 g | 11% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 1.98 mg | 0% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 3.2 g | 6% |
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 Ground sesame?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 9 g | 52 kcal |
| 1 teaspoon (small) | 3 g | 17 kcal |
| 2 tablespoon (medium) | 18 g | 103 kcal |
| 3 tablespoon (large) | 27 g | 155 kcal |
| 50 g | 50 g | 287 kcal |
| 100 g | 100 g | 573 kcal |
| 1 cup (whole) | 130 g | 745 kcal |
Calculated from 573 calories per 100 g.
Frequently Asked Questions About Ground sesame
How do you use ground sesame?
Add ground sesame to yogurt, soups, salads, porridge, or baked goods. It can also be whisked into dressings and sauces. Stir it into wet ingredients gradually, since finely ground sesame can thicken mixtures quickly.
Is ground sesame the same as tahini?
No. Ground sesame is crushed sesame seed, while tahini is sesame ground into a smooth, oily paste. Ground sesame is usually drier and grainier, so it will not behave exactly like tahini in sauces or dips.
Can you make ground sesame at home?
Yes. Use a spice grinder or food processor and pulse the sesame seeds in short bursts. Stop when they are finely ground; processing for too long releases their oil and can turn the seeds into a paste.
Should sesame be toasted before grinding it?
No, toasting is optional. Raw seeds give ground sesame a milder flavor, while toasted seeds taste richer and nuttier. If you toast them first, let them cool before grinding and avoid browning them too much, which can make them bitter.
Can you eat ground sesame raw?
Yes, ground sesame can be eaten without cooking when it is made from food-grade sesame seeds. Sprinkle it over salads or stir it into yogurt. Once ground, it is more exposed to air, so store it carefully to preserve its flavor.
How should ground sesame be stored?
Keep ground sesame in an airtight container, away from heat and light. Refrigeration can help it stay fresh longer because its natural oils can turn rancid. Discard it if it develops a stale, paint-like smell or a bitter taste.
Can ground sesame replace flour in baking?
Not as a direct one-for-one substitute. Ground sesame contains substantial natural oil and no gluten, so replacing all the flour can make baked goods dense or crumbly. Use it as an addition or follow a recipe designed for sesame flour.
What foods pair well with ground sesame?
Ground sesame pairs well with yogurt, roasted vegetables, beans, honey, and citrus. Mix it with lemon juice and garlic for a quick dressing or dip; add liquid gradually because the sesame thickens the mixture.
Does ground sesame help with weight loss?
Ground sesame is not a weight-loss food by itself. Its fats and fibre can make a meal more satisfying, but it is energy-dense, so large additions can raise the meal’s overall energy content. Use it as a measured topping or ingredient.
Can people with diabetes eat ground sesame?
People with diabetes can generally include ground sesame in meals; its fibre and fat give it a different profile from refined, carbohydrate-heavy foods. Portion size and meal plans are individual, so ask your diabetes care team if you need guidance.
Ground sesame Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B6
0.14mg · 8% DV
B3
0.81mg · 5% DV
Folate
17.46µg · 4% DV
Minerals
Copper
0.45mg · 50% DV
Manganese
0.45mg · 20% DV
Calcium
176mg · 18% DV
Phosphorus
113mg · 16% DV
Potassium ⭐
84mg · 2% DV
Sodium
1.98mg · 0% DV
Ground sesame Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ground sesame
To burn the 103 calories in 2 tablespoon (medium) (18 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 Ground sesame?
Ground sesame is made by grinding sesame seeds, either finely or into a coarser meal. Across the Middle East, Africa and Asia, sesame is used in many forms; ground seeds can go into sauces, spice blends, baked goods and porridge. It is related to tahini, though tahini is typically ground into a smooth, pourable paste.
Its flavour is nutty and slightly bitter, becoming more pronounced when the seeds are toasted. The texture can be powdery or pleasantly grainy, and it brings substantial fat and protein as well as calcium to a dish. Stir it into dressings or yogurt, or add a little to baking; citrus or a pinch of salt helps balance its richness.
How Nutritious Is Ground 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 Ground 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 Ground sesame Contain Allergens?
Contains these allergens:
Which Diets Is Ground 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
Ground sesame Fat Profile
SATURATED
1.26g
MONOUNSATURATED
3.38g
POLYUNSATURATED
3.92g
Omega 6:3 ratio 65.3:1
Above the ideal 4:1 (65.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.