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Mixed Sesame and Seeds Calories
Source of protein, fiber, and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Mixed Sesame and Seeds (10 g) has 57 calories. That works out to 565 calories per 100 g. It contains 2.2 g of carbs, 2.1 g of protein, 4.8 g of fat and 1.2 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Mixed Sesame and Seeds Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
57
KCAL / 10G
Carbs
2.2g
· 1% DV
Protein
2.1g
· 4% DV
Fat
4.8g
· 6% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 14% · Fat 71%
Mixed Sesame and Seeds nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.67 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 2.1 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 Mixed Sesame and Seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 57 kcal |
| 1 teaspoon (small) | 3 g | 17 kcal |
| 2 tablespoon (double) | 20 g | 113 kcal |
| 1 ounce (medium) | 28 g | 158 kcal |
| 1 serving (small) | 30 g | 170 kcal |
| 1 serving (medium) | 40 g | 226 kcal |
| 100 g | 100 g | 565 kcal |
| 1 cup (whole) | 120 g | 678 kcal |
| 1 pack (medium) | 200 g | 1130 kcal |
Calculated from 565 calories per 100 g.
Frequently Asked Questions About Mixed Sesame and Seeds
How do you use mixed sesame and seeds?
Mixed sesame and seeds can be sprinkled over salads, soups, roasted vegetables, or grain bowls. Add them just before serving when you want their crunch to stand out, or stir them into a dressing for a nuttier flavor.
Can mixed sesame and seeds be toasted?
Yes, mixed sesame and seeds can be toasted in a dry skillet over low heat. Stir continuously and remove them as soon as they smell fragrant; sesame can burn quickly, and the different seeds may toast at different speeds.
How should you store mixed sesame and seeds?
Store mixed sesame and seeds in an airtight container in a cool, dry, dark cupboard. Their natural oils can turn rancid with heat and air, so keep the container sealed and discard the mix if it develops an unpleasant smell.
Can mixed sesame and seeds replace sesame seeds in a recipe?
Yes, mixed sesame and seeds can usually replace plain sesame seeds as a topping. The other seeds will change the texture and flavor, so the result may be less distinctly sesame-forward than the original recipe.
Can you make crackers with mixed sesame and seeds?
Yes, mixed sesame and seeds can be used to make crisp seed crackers. Combine them with a binding ingredient and enough water to hold the mixture together, then spread it thinly and bake until dry and crisp.
Do mixed sesame and seeds need to be soaked before eating?
No, mixed sesame and seeds generally do not need soaking before use. You can eat them as a topping or mix them into food; soaking is only useful if you specifically want a softer texture in a recipe.
Can mixed sesame and seeds be added to smoothies?
Yes, mixed sesame and seeds can be blended into smoothies. Blending breaks up the seeds and gives the drink a thicker texture; add a small amount first, since the mix can make a smoothie gritty if it is not blended well.
Can mixed sesame and seeds go in overnight oats?
Yes, mixed sesame and seeds can be stirred into overnight oats. They soften as they sit, so for a crunchy topping, reserve some and scatter them over the oats just before eating.
Should mixed sesame and seeds be refrigerated?
Mixed sesame and seeds can stay in a sealed container in a cool, dark cupboard for regular use. Refrigerating or freezing a well-sealed container can help preserve freshness if you are storing the mix for a longer time.
Can mixed sesame and seeds be used as a coating for fish or vegetables?
Yes, mixed sesame and seeds make a crunchy coating for fish or vegetables. Press them onto a lightly moistened surface before baking or pan-cooking, and use moderate heat so the seeds brown without scorching.
Mixed Sesame and Seeds Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Vitamin E
0.58mg · 4% DV
B3
0.51mg · 3% DV
Biotin
0.9µg · 3% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.23mg · 10% DV
Phosphorus
64mg · 9% DV
Magnesium
36mg · 9% DV
Potassium ⭐
57mg · 2% DV
Sodium
1.6mg · 0% DV
Mixed Sesame and Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Sesame and Seeds
To burn the 57 calories in 1 tablespoon (medium) (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 Mixed Sesame and Seeds?
Mixed sesame and seeds combines sesame with other edible seeds; the exact mix can vary by product. It is an ingredient rather than a dish in its own right, used to add flavour and crunch to breads, salads and other everyday foods.
Sesame brings a nutty, slightly toasty taste, while the other seeds add a crisp bite. Around the world, the mix is often scattered over loaves and rolls or stirred into salads, yoghurt and grain bowls. It is energy-dense because of its fat content, while also providing protein and fibre: a 100 g portion contains 11.8 g of fibre. Toasting it briefly can deepen its flavour; a small sprinkle adds texture without making a dish feel too heavy.
How Nutritious Is Mixed Sesame and Seeds?
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
High
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 Mixed Sesame and Seeds 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 Mixed Sesame and Seeds Contain Allergens?
Contains these allergens:
Which Diets Is Mixed Sesame and Seeds 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
Mixed Sesame and Seeds Fat Profile
SATURATED
0.67g
MONOUNSATURATED
1.48g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.