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Sesame salad Calories
Contains healthy fats and fiber from sesame
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sesame salad (150 g) has 132 calories. That works out to 88 calories per 100 g. It contains 9.1 g of carbs, 3.9 g of protein, 9 g of fat and 3.5 g of fiber. Its 82.5 µg of Vitamin K covers 69% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sesame salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
132
KCAL / 150G
Carbs
9.1g
· 3% DV
Protein
3.9g
· 8% DV
Fat
9g
· 12% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 12% · Fat 61%
Sesame salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 3.5 g | 13% |
| Protein | 3.9 g | 8% |
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 Serving of Sesame salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 132 kcal |
| 2 tablespoon (grated) | 18 g | 16 kcal |
| 1 piece (small) | 35 g | 31 kcal |
| 1 cup (shredded) | 70 g | 62 kcal |
| 100 g | 100 g | 88 kcal |
| 1 cup (chopped) | 110 g | 97 kcal |
| 1 serving (large) | 220 g | 194 kcal |
| 1 pack (large) | 250 g | 220 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Sesame salad
What goes into Sesame salad?
Sesame salad usually combines fresh vegetables or leafy greens with sesame seeds and a simple dressing. There is no single fixed recipe, so ingredients such as cucumber, tomato, cabbage, or herbs can vary with the style of salad.
How do you make Sesame salad?
To make Sesame salad, wash and dry the vegetables, chop them into bite-size pieces, then toss with dressing and sesame seeds just before serving. Adding the seeds at the end helps preserve their crunch and toasted aroma.
Can you use tahini dressing for Sesame salad?
Yes, tahini dressing works well in Sesame salad. Stir tahini with lemon juice and a little water until pourable, then season to taste; adding the water gradually helps keep the dressing smooth rather than overly thick.
Should sesame seeds be toasted for Sesame salad?
Toasting sesame seeds is optional, but it gives Sesame salad a deeper, nuttier flavor. Toast them briefly in a dry pan, stirring often, and let them cool before adding so they stay crisp and do not wilt the greens.
How do you stop Sesame salad from getting soggy?
Keep Sesame salad from getting soggy by drying the greens thoroughly and adding the dressing only when you are ready to eat. Add watery ingredients and salt near serving time, and sprinkle on the sesame seeds last.
Can Sesame salad be packed for lunch?
Yes, Sesame salad can be packed for lunch if you keep the dressing separate. Store the dry vegetables and greens in a sealed container, carry the dressing in a small leakproof pot, and toss everything together just before eating.
How long does Sesame salad keep in the fridge?
Dressed Sesame salad is best eaten the same day because the vegetables soften and release water. Undressed ingredients can be refrigerated in a sealed container; keep the sesame seeds separate and add them just before serving.
Is Sesame salad served cold or warm?
Sesame salad is usually served cold or at room temperature. If it includes warm vegetables, let them cool slightly before tossing them with leafy greens and dressing so the greens do not wilt immediately.
What protein goes well with Sesame salad?
Grilled chicken, tofu, or a cooked egg can turn Sesame salad into a more filling meal. Add the protein just before serving, and choose a dressing that complements it without overwhelming the fresh vegetables and sesame.
Is Sesame salad a healthy choice?
Yes, Sesame salad can be a nutritious choice when it is built around a generous variety of vegetables. Sesame adds flavor and unsaturated fats, while a heavy hand with oil or a creamy dressing can make the salad less light.
Sesame salad Vitamins & Minerals
Vitamins
Vitamin K
82.5µg · 69% DV
Vitamin A
180µg · 20% DV
Vitamin C
13.5mg · 15% DV
Folate
57µg · 14% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.42mg · 18% DV
Calcium
138mg · 14% DV
Phosphorus
87mg · 12% DV
Potassium ⭐
330mg · 10% DV
Sodium
180mg · 8% DV
Sesame salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sesame salad
To burn the 132 calories in 1 serving (medium) (150 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 Sesame salad?
Sesame salad is a flexible salad of vegetables or leafy greens finished with sesame seeds, or sometimes a sesame-based dressing. It has no single defining recipe or place of origin: ingredients and seasonings vary across cuisines, from simple seed toppings to more substantial salads.
The seeds add a gentle nuttiness and a pleasing crunch, especially when lightly toasted. Serve it as a side with a main meal or build it into a light lunch with grains or beans. Vegetables contribute fibre, while sesame brings some fibre and fat, giving the salad more staying power than plain greens. For a lighter version, use dressing sparingly and let lemon or vinegar brighten the vegetables.
How Nutritious Is Sesame salad?
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 Sesame salad 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 Sesame salad Contain Allergens?
Contains these allergens:
Which Diets Is Sesame salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sesame salad Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.55g
POLYUNSATURATED
3.75g
Omega 6:3 ratio 72:1
Above the ideal 4:1 (72:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.