1 piece (medium) of Sesame stick (18 g) has 86 calories. That works out to 480 calories per 100 g. It contains 9.9 g of carbs, 1.8 g of protein, 4 g of fat and 0.7 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Sesame stick?

A sesame stick is a slender, baked snack made from dough shaped into sticks and topped with sesame seeds. It turns golden and crisp in the oven, and may be lightly salted or simply savoury. You’ll find versions in bakeries and shops, as well as recipes for making them at home.

Its crunchy bite and toasted sesame flavour work well as a snack on their own, alongside tea or coffee, or with dips and cheese on a snack board. It is relatively energy-dense, with carbohydrates and fat making up much of its nutrition; a 100 g portion provides 480 kcal. For a lighter snack, have a few sticks with fresh vegetables or a dip rather than eating them by the handful.

Sesame stick Nutrition Facts

Selected: 100 g

480

KCAL / 100G

Carbs

55g

· 20% DV

Protein

10g

· 20% DV

Fat

22g

· 28% DV

Fiber

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 48% · Protein 9% · Fat 43%

Sesame stick Vitamins & Minerals

Vitamins

0.28mg · 23% DV

2.8mg · 18% DV

0.18mg · 14% DV

0.22mg · 13% DV

Minerals

Manganese

1mg · 43% DV

Sodium

520mg · 23% DV

Calcium

180mg · 18% DV

Zinc

2mg · 18% DV

How Nutritious Is Sesame stick?

Nutrient density

Medium

35/ 100

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

35/ 100

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.

Sesame stick Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sesame stick

To burn the 480 calories in 100 g:

🚶

119min

Walking (5 km/h)

🏃

49min

Running (8 km/h)

🚴

65min

Cycling

🏊

56min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sesame stick Processed?

NOVA 3

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 stick Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame yes

Which Diets Is Sesame stick Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Sesame stick Fat Profile

SATURATED

3.2g

MONOUNSATURATED

8.1g

POLYUNSATURATED

8.5g

⚖️

Omega 6:3 ratio 40:1

Above the ideal 4:1 (40:1).

Compare Sesame stick

🥖vs🧴

Sesame stick vs Hawthorn Vinegar462 kcal more per 100 g

→🥖vs🌯

Sesame stick vs Tantuni270 kcal more per 100 g

→🥖vs🌯

Sesame stick vs Chicken Wrap285 kcal more per 100 g

→🥖vs🍫

Sesame stick vs Protein Bar130 kcal more per 100 g

→

Foods Similar to Sesame stick

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Sesame stick

What are sesame sticks made of?

Sesame sticks are usually made from a flour-based dough coated with sesame seeds, with oil and salt often added. Recipes vary: some include leavening or seasonings, so the texture and flavor can differ between brands and homemade versions.

Are sesame sticks baked or fried?

Sesame sticks can be baked or fried, depending on how they are made. Baked versions are common, but you cannot tell the method reliably from their appearance alone; check the product description if the cooking method matters to you.

How do you make sesame sticks at home?

To make sesame sticks at home, mix flour, water, oil and salt into a firm dough, shape it into narrow sticks, coat with sesame seeds and bake until crisp. Keep the sticks similar in thickness so they cook evenly.

Are sesame sticks a healthy snack?

Sesame sticks can fit into a varied diet, but they are a processed, energy-dense snack rather than a particularly filling choice on their own. Pairing a modest portion with fruit or another more filling food can make snack time more satisfying.

Do sesame sticks go bad?

Yes, sesame sticks can lose freshness and eventually spoil, especially if exposed to air, heat or moisture. Discard them if you notice mold, an unusual smell or a distinctly rancid taste, rather than trying to make them crisp again.

How should you store sesame sticks after opening?

Store sesame sticks in an airtight container in a cool, dry place after opening. Keeping moisture out is the key to preserving their crunch; avoid leaving the open packet near a kettle, stove or other source of steam.

What can you eat with sesame sticks?

Sesame sticks go well with dips such as hummus, bean dip or soft cheese. Their crisp texture also works on a snack board with sliced vegetables, olives and cheese, where they can be used for dipping or as a crunchy accompaniment.

Are sesame sticks the same as breadsticks?

No, sesame sticks are not necessarily the same as breadsticks. Breadsticks are a broad category of baked dough snacks, while sesame sticks are distinguished by their sesame coating and may have a denser, crunchier texture.

Why do sesame sticks sometimes taste bitter?

Sesame sticks may taste bitter if the sesame seeds have been over-toasted or the oils in the product have turned rancid. A strong stale or bitter taste is a reason to stop eating them and discard the rest.

Can people with diabetes eat sesame sticks?

People with diabetes can include sesame sticks, but their flour-based dough can affect blood glucose, and it is easy to snack on more than intended. The suitable portion depends on the person’s meal plan, so follow advice from your diabetes care team.

Have another question about Sesame stick?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026