Answer: Yes, sesame seeds are keto-friendly. They contain a high amount of healthy fats and a moderate amount of protein, both of which are essential components of a ketogenic diet.
Despite their small size, sesame seeds pack a significant nutritional punch that aligns well with the ketogenic diet’s requirements:
- High in Healthy Fats: Sesame seeds contain a total of 48g of fat per 100g serving, mainly healthy unsaturated fats. These fats are vital on a keto diet as they are the primary source of energy when carbohydrates are limited.
- Moderate Protein Content: With almost 17g of protein per 100g, sesame seeds can help meet your daily protein needs on a keto diet, which is important for maintaining muscle mass.
- Low in Net Carbs: When you subtract the 14g of dietary fiber from the total 25.74g of carbohydrates, you get a net carb content of roughly 11.74g per 100g. This is relatively low and can fit into the daily carb limit of a typical keto diet.
- Zero Cholesterol and Sugar: The absence of cholesterol and sugar in sesame seeds makes them an even better choice for a keto diet as high cholesterol and sugar levels can lead to various health issues.
- Rich in Potassium: A 100g serving of sesame seeds provides 475mg of potassium, an essential mineral that can help balance electrolytes, which is often a concern for those on a ketogenic diet.
- Amount Per ServingCalories565
- % Daily Value *
- Total Fat
- Saturated Fat 6.72g 34%
- Cholesterol 0mg 0%
- Sodium 11mg 1%
- Potassium 475mg 14%
- Total Carbohydrate
- Dietary Fiber 14g 57%
- Protein 16.96g 34%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.