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fiber in sesame seeds

Fiber in sesame seeds

Sesame seeds

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. They are also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. They are available throughout the year.

Sesame seeds may be the oldest condiment known to man. They are highly valued for their oil which is exceptionally resistant to rancidity. “Open sesame”—the famous phrase from the Arabian Nights—reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.

Health Benefits

Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Rich In Beneficial Minerals

Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium. This rich assortment of minerals translates into the following health benefits:

Copper Provides Relief for Rheumatoid Arthritis

Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Copper’s effectiveness is due to the fact that this trace mineral is important in a number of antiinflammatory and antioxidant enzyme systems. In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin—the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints.

Magnesium Supports Vascular and Respiratory Health

Studies have supported magnesium’s usefulness in:

  • Preventing the airway spasm in asthma
  • Lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease
  • Preventing the trigeminal blood vessel spasm that triggers migraine attacks
  • Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause
Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine and PMS

In recent studies, calcium has been shown to:

  • Help protect colon cells from cancer-causing chemicals
  • Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis
  • Help prevent migraine headaches in those who suffer from them
  • Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle

There is a little bit of controversy about sesame seeds and calcium, because there is a substantial difference between the calcium content of hulled versus unhulled sesame seeds. When the hulls remain on the seeds, one tablespoon of sesame seeds will contains about 88 milligrams of calcium. When the hulls are removed, this same tablespoon will contain about 37 milligrams (about 60% less). Tahini—a spreadable paste made from ground sesame seeds—is usually made from hulled seeds (seeds with the hulls removed, called kernels), and so it will usually contain this lower amount of calcium.

The term “sesame butter” can sometimes refer to tahini made from sesame seed kernels, or it can also be used to mean a seed paste made from whole sesame seeds—hull included.

Although the seed hulls provide an additional 51 milligrams of calcium per tablespoon of seeds, the calcium found in the hulls appears in large part to be found in the form of calcium oxalate. This form of calcium is different than the form found in the kernels, and it is a less absorbable form of calcium. So even though a person would be likely to get more calcium from sesame seeds or sesame seed butter that contained the hulls, there is a question about how much more calcium would be involved. It would defintely be less than the 51 additional milligrams found in the seed hulls.

Zinc for Bone Health

Another reason for older men to make zinc-rich foods such as sesame seeds a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. A study of 396 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.

Sesame Seeds’ Phytosterols Lower Cholesterol

Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as “butter”-replacement spreads, which are then touted as cholesterol-lowering “foods.” But why settle for an imitation “butter” when Mother Nature’s nuts and seeds are a naturally rich source of phytosterols—and cardio-protective fiber, minerals and healthy fats as well?

In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.

Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams), and English walnuts and Brazil nuts the lowest (113 mg/100grams and 95 mg/100 grams). (100 grams is equivalent to 3.5 ounces.) Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), followed by pumpkin seeds (265 mg/100 g).

Description

Sesame seeds are tiny, flat oval seeds with a nutty taste and a delicate, almost invisible crunch. They come in a host of different colors, depending upon the variety, including white, yellow, black and red.

Sesame seeds are highly valued for their high content of sesame oil, an oil that is very resistant to rancidity. Sesame seeds are the main ingredients in both tahini and the Middle Eastern sweet treat, halvah.

Open sesame—the famous phrase from the Arabian Nights—reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.

History

While sesame seeds have been grown in tropical regions throughout the world since prehistoric times, traditional myths hold that their origins go back even further. According to Assyrian legend, when the gods met to create the world, they drank wine made from sesame seeds.

These seeds were thought to have first originated in India and were mentioned in early Hindu legends. In these legends, tales are told in which sesame seeds represent a symbol of immortality. From India, sesame seeds were introduced throughout the Middle East, Africa and Asia.

Sesame seeds were one of the first crops processed for oil as well as one of the earliest condiments. The addition of sesame seeds to baked goods can be traced back to ancient Egyptian times from an ancient tomb painting that depicts a baker adding the seeds to bread dough.

Sesame seeds were brought to the United States from Africa during the late 17th century. Currently, the largest commercial producers of sesame seeds include India, China and Mexico.

How to Select and Store

Sesame seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you can purchase in the bulk section, make sure that the bins containing the sesame seeds are covered and that the store has a good product turnover to ensure maximal freshness.

Whether purchasing sesame seeds in bulk or in a packaged container, make sure there is no evidence of moisture. Additionally, since they have a high oil content and can become rancid, smell those in bulk bins to ensure that they smell fresh.

Unhulled sesame seeds can be stored in an airtight container in a cool, dry, dark place. Once the seeds are hulled, they are more prone to rancidity, so they should then be stored in the refrigerator or freezer.

How to Enjoy

A Few Quick Serving Ideas
  • Add sesame seeds into the batter the next time you make homemade bread, muffins or cookies.
  • Use the traditional macrobiotic seasoning, gomasio, to enliven your food. You can either purchase gomasio at a health food store or make your own by using a mortar and pestle. Simply mix together one part dry roasted sea salt with twelve parts dry roasted sesame seeds.
  • Sesame seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice.
  • Spread tahini (sesame paste) on toasted bread and either drizzle with honey for a sweet treat or combine with miso for a savory snack.
  • Combine toasted sesame seeds with rice vinegar, soy sauce and crushed garlic and use as a dressing for salads, vegetables and noodles.
  • Healthy sauté chicken with sesame seeds, soy sauce, garlic, ginger and your favorite vegetables for a healthy, but quick, Asian-inspired dinner.

Individual Concerns

Sesame Seeds and Food Allergies

While not among the top eight food allergen groups in the United States, sesame seeds are a food that researchers have found to be associated with an increased prevalence of food allergy. For helpful information about this topic, please see our article, An Overview of Adverse Food Reactions.

Nutritional Profile

Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of calcium, phosphorus, magnesium, iron, zinc, molybdenum, vitamin B1, selenium and dietary fiber.

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Amount of Fiber in Sesame seeds

Welcome to the nutritional fiber content in 5 different types of sesame seeds, ranging from 16.9 g to 11.6 g per 100g. The basic type of sesame seeds is Seeds, sesame seeds, whole, dried, where the amount of fiber in 100g is 11.8 g.

The percentage of the recommended daily allowance (RDA) for fiber is based on a 25 g RDA level for a mature adult.

Top three sesame seeds products high in fiber

Below is a summary list for the top three sesame seeds items ranked by the amount or level of fiber in 100g.

1. Seeds, sesame seed kernels, toasted, without salt added (decorticated) : 16.9g (68%RDA)
2. Seeds, sesame seed kernels, toasted, with salt added (decorticated) : 16.9g (68%RDA)
3. Seeds, sesame seeds, whole, roasted and toasted : 14g (56%RDA)

Following on from the three top sesame seeds items or products containing fiber we have a more comprehensive break down of Seeds, sesame seeds, whole, dried, and the highest item containing fiber which is Seeds, sesame seed kernels, toasted, without salt added (decorticated). We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 5 types of sesame seeds.

At the bottom of the page is the full list for the 5 different types of sesame seeds based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the fiber content in sesame seeds.

Seeds, sesame seeds, whole, dried – Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Seeds, sesame seeds, whole, dried should be considered along with the fiber content. This food profile is part of our list of food and drinks under the general group Nut and Seed Products.Other important and fiber related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 573 kcal (29% RDA), the amount of Protein is 17.73 g (32% RDA), the amount of Fat is 49.67 g (76% RDA) and the amount of Carbohydrate is 23.45 g (18% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the fiber levels in sesame seeds.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, sesame seeds, whole, dried has a nutritional value score of 16 out of 100.Comparing the fiber content and the nutritional density in 100g for Seeds, sesame seeds, whole, dried; We class this as a high fiber content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing fiber in sesame seeds vs lentils

The highest content of fiber in the food items under the general description or type of sesame seeds, is Seeds, sesame seed kernels, toasted, without salt added (decorticated) with 16.9 g of fiber per 100g. Comparing lentils with Seeds, sesame seed kernels, toasted, without salt added (decorticated); Seeds, sesame seed kernels, toasted, without salt added (decorticated) has 9 g more fiber than lentils. In terms of fiber percentage this is 114 % more fiber.

Amount of fiber per 100 Calories

100 calories of seeds, sesame seeds, whole, dried is a serving size of 0.17 g, and the amount of Fiber is 2.06 g (8.2% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 3.09 g (5.58% RDA), Fat 8.67 g (13.26% RDA), Carbohydrate 4.09 g (3.14% RDA). This is shown in the fiber RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. fiber and nutrition facts in sesame seeds per 100 calories

Content per Typical Serving Size 1 cup (or 144 g)

To give 100% of the RDA, 1.5 servings of the typical serving size 1 cup (or 144 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 825.12 kcal, the Protein content is 25.53 g, the Fat content is 71.52 g and the Carbohydrate content is 33.77 g. The percentages are shown below in the fiber chart, for the typical serving of fiber and the related and important nutritional values.

Macronutrients in Seeds, sesame seeds, whole, dried

Grams of fiber in sesame seeds (per 100g)

This list of 5 types of sesame seeds, is brought to you by www.dietandfitnesstoday.com and ranges from Seeds, sesame seed kernels, toasted, without salt added (decorticated) through to Seeds, sesame seed kernels, dried (decorticated) where all food items are ranked by the content or amount per 100g. The nutritional fiber content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much fiber in sesame seeds.

The list below gives the total fiber content in the 5 items from the general description ‘sesame seeds’ each of which show the fiber amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 5 food items shown in the fiber chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The corresponding nutritional value for sesame seeds based on our density score out of 100 (ranked by the amount of fiber per 100g) is shown in the below nutritional density chart. sesame seeds fiber per 100g

The corresponding Calories for sesame seeds ranked by the amount of fiber per 100g is shown below in the sesame seeds calories chart. sesame seeds fiber per 100g

Average Content for sesame seeds

Median Amount

Highest fiber Content per 100g

Using the list below for the 5 different sesame seeds nutrition entries in our database, the highest amount of fiber is found in Seeds, sesame seed kernels, toasted, without salt added (decorticated) which contains 16.9 g of fiber per 100g. The associated percentage of RDA is 68 %. For this 100g serving the Calories content is 567 kcal, the Protein content is 16.96 g, the Fat content is 48 g, the Carbohydrate content is 26.04 g.

The lowest amount of fiber in 100g is in Seeds, sesame seed kernels, dried (decorticated) which contains 11.6 g. This gives as percentage of the recommended daily allowance 46 % of the RDA. For this 100g serving the amount of Calories is 631 kcal, the amount of Protein is 20.45 g, the amount of Fat is 61.21 g, the amount of Carbohydrate is 11.73 g.

The difference between the highest and lowest values gives a fiber range of 5.3 g per 100g. The range for the other nutrients are as follows; 64 kcal for Calories, 3.49 g for Protein, 13.21 g for Fat, 0 g for Carbohydrate.

Highest Amount of fiber per Serving

Please remember that the above gives an accurate value in 100g for high fiber foods in your diet. For example 100g of Seeds, sesame seeds, whole, dried contains 11.8 g of fiber. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the fiber nutritional content.

The food with the highest fiber content per typical serving is Seeds, sesame seed kernels, toasted, with salt added (decorticated) which contains 21.63 g in 1 cup (or 128 g). The percentage of the recommended daily value for this serving is 87 %. For this serving the Calories content is 725.76 kcal, the Protein content is 21.71 g, the Fat content is 61.44 g and the Carbohydrate content is 33.33 g.

Amount of Fiber in Sesame seeds Welcome to the nutritional fiber content in 5 different types of sesame seeds, ranging from 16.9 g to 11.6 g per 100g. The basic type of sesame seeds is Seeds,