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Mixed Sesame Seeds Calories
High in healthy fats, protein and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Mixed Sesame Seeds (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 0.7 mg of Copper covers 82% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mixed Sesame Seeds 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%
Mixed Sesame Seeds 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 2 Tablespoons of Mixed Sesame Seeds?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 18 g | 103 kcal |
| 1 teaspoon (mini) | 3 g | 17 kcal |
| 1 tablespoon (small) | 9 g | 52 kcal |
| 1 serving (medium) | 15 g | 86 kcal |
| 3 tablespoon (large) | 27 g | 155 kcal |
| 1 ounce (medium) | 28 g | 160 kcal |
| 1 pack (medium) | 50 g | 287 kcal |
| 100 g | 100 g | 573 kcal |
| 1 cup (large) | 144 g | 825 kcal |
Calculated from 573 calories per 100 g.
Frequently Asked Questions About Mixed Sesame Seeds
What are Mixed Sesame Seeds?
Mixed Sesame Seeds are a blend, commonly combining white and black sesame seeds. The proportions and whether the seeds are hulled can vary, so blends may differ in color, flavor, and texture.
What can you use Mixed Sesame Seeds for?
Use Mixed Sesame Seeds as a topping for bread, bagels, salads, rice bowls, and roasted vegetables. They add both crunch and a mix of sesame flavors; sprinkle them on just before serving when you want the seeds to stay crisp.
Are Mixed Sesame Seeds good for you?
Yes, Mixed Sesame Seeds provide protein, fiber, minerals, and unsaturated fats. They are a useful way to add nutrients and texture to meals, though their concentrated richness makes them better as an addition to food than as a large standalone snack.
Do you need to toast Mixed Sesame Seeds before eating them?
No, Mixed Sesame Seeds can be eaten without toasting. Toasting brings out a nuttier aroma; warm them in a dry pan over low to medium heat, stirring often, and remove them as soon as they smell fragrant to prevent bitterness.
Can you make tahini from Mixed Sesame Seeds?
Yes, you can grind Mixed Sesame Seeds into tahini. A blend containing black seeds may produce a darker, more assertive-tasting paste than one made only with white seeds; grind until smooth, adding a little neutral oil if needed.
How are black and white seeds in Mixed Sesame Seeds different?
Black sesame usually has a stronger, sometimes slightly bitter flavor, while white sesame tends to taste milder. Color does not always tell you whether a seed is hulled, and the presence or absence of the hull also affects flavor and texture.
How should you store Mixed Sesame Seeds?
Keep Mixed Sesame Seeds in an airtight container in a cool, dark, dry place, away from heat and sunlight. Their natural oils can become rancid over time; freeze a larger supply if you will not use it for a while.
Should you wash Mixed Sesame Seeds before using them?
No, packaged Mixed Sesame Seeds generally do not need washing. Rinsing adds moisture, which can make toasting difficult and affect storage; if you do wash them, dry them completely before using or putting them away.
Can Mixed Sesame Seeds replace black sesame seeds in a recipe?
Yes, Mixed Sesame Seeds can usually replace black sesame seeds as a topping or garnish. The result will be milder and less uniformly dark because the blend also includes white seeds; for a recipe where black sesame is the main flavor, the difference will be more noticeable.
Can Mixed Sesame Seeds trigger a sesame allergy?
Yes, Mixed Sesame Seeds can trigger a reaction in someone with a sesame allergy. Combining black and white seeds does not make the blend safe; people with a sesame allergy should avoid it and foods made with sesame.
Mixed Sesame Seeds Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B6
0.14mg · 8% DV
B3
0.81mg · 5% DV
Biotin
1.35µg · 5% DV
Minerals
Copper
0.74mg · 82% DV
Manganese
0.45mg · 20% DV
Calcium
176mg · 18% DV
Phosphorus
113mg · 16% DV
Potassium ⭐
84mg · 2% DV
Sodium
1.98mg · 0% DV
Mixed Sesame Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Sesame Seeds
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 Mixed Sesame Seeds?
Mixed sesame seeds are a blend of sesame varieties, commonly white and black seeds. Sesame has a long culinary history across Asia, the Middle East and the Mediterranean, and is used whole as well as ground into tahini. The seeds have a mild, nutty flavour that becomes more pronounced when toasted, with a pleasing crunch.
Sprinkle them over salads, roasted vegetables, noodles or bread, or stir them into sauces and dressings. They are rich in fats and provide protein and fibre, so a small amount can add both flavour and substance to a dish. For the best aroma, toast briefly in a dry pan, stirring so the seeds do not burn; they also pair well with citrus, soy-based sauces and honey.
How Nutritious Is Mixed Sesame Seeds?
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 Mixed Sesame Seeds Processed?
NOVA 1
Unprocessed
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 Seeds Contain Allergens?
Contains these allergens:
Which Diets Is Mixed Sesame 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 Seeds Fat Profile
SATURATED
1.26g
MONOUNSATURATED
3.38g
POLYUNSATURATED
3.92g
Omega 6:3 ratio 78.4:1
Above the ideal 4:1 (78.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.