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White Sesame Calories
Rich in minerals and healthy fats, contains protein
CALORIES
GI
POTASSIUM
FIBER
White Sesame Nutrition Facts
Selected: 100 g
573
KCAL / 100G
Carbs
23.4g
· 15%
Protein
17.7g
· 12%
Fat
49.7g
· 73%
Fiber
11.8g
White Sesame Vitamins & Minerals
Vitamins
B1
0.79mg · 66% DV
B6
0.79mg · 46% DV
B3
4.52mg · 28% DV
Biotin
7.5µg · 25% DV
Minerals
Copper
4mg · 444% DV
Calcium
975mg · 98% DV
Phosphorus
629mg · 90% DV
Manganese
2mg · 87% DV
White Sesame Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White Sesame 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 White Sesame Contain Allergens?
No known major allergens
Which Diets Is White 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
White Sesame Fat Profile
SATURATED
7g
MONOUNSATURATED
18.8g
POLYUNSATURATED
21.7g
Omega 6:3 ratio 72.3:1
Above the ideal 4:1 (72.3:1).
Foods Similar to White Sesame
White Sesame — Frequently Asked Questions
Does toasting white sesame change its nutritional value a lot?
Light toasting mainly improves flavor and aroma, but prolonged high heat can reduce some heat-sensitive compounds. Gentle, short toasting is usually the best compromise.
Why can white sesame taste bitter or stale?
Sesame is rich in fat, so it can go rancid when exposed to heat, light, and air. Keeping it in a sealed container in a cool, dry place helps preserve freshness.
Is ground white sesame better than whole seeds?
Ground sesame may be easier for some people to digest and absorb because the seed structure is broken down. Whole seeds, however, usually keep their flavor and freshness longer.
What foods pair well with white sesame?
It works well with yogurt, salads, roasted vegetables, hummus, tahini-based dishes, and grain bowls. Adding it to meals that already contain protein and fiber can make them more satisfying.
Is white sesame better before or after a workout?
Because it is rich in fat and fiber, it may feel heavy for some people right before exercise. It often fits better as part of a balanced meal after training or at another time of day.
Can you eat white sesame at night?
Yes, for most people it is fine at night if the portion suits their overall intake. Those with sensitive digestion may prefer not to eat a large amount right before bed.
Can white sesame help with constipation?
Its fiber content can support regular bowel habits when eaten as part of a balanced diet. It works best alongside enough fluids and overall dietary variety.
Who should be careful with white sesame?
Anyone with a sesame allergy should avoid it completely, as reactions can be serious. People watching portion size may also want to use it mindfully because seeds are energy-dense.
How does white sesame compare with chia or flaxseed?
White sesame stands out for its nutty taste, especially when toasted, and for its use in tahini. Chia and flax are often chosen for their gel-forming texture in puddings, baking, and thickening.
Should white sesame be washed or soaked before eating?
Packaged ready-to-eat sesame usually does not need washing, though loose bulk seeds may benefit from a quick check for debris. Soaking is optional and is mostly used for a softer texture or personal digestion preference.
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Nutrition data compiled from USDA FoodData Central and scientific sources.