Are Sesame Seeds Keto?

Seeds
Sesame Seeds sticker illustration
KETO VERDICTYES

Whole dried sesame seeds can fit keto as a topping: the reference contains 11.7g net carbs per 100 g. A 10 g sprinkle contributes about 1.2g toward a 20–25 g daily budget. This whole-seed record should not be substituted for tahini, sesame oil or a sweet sesame snack.

Open comparison →Your list →

YOUR PORTION

How much are you having?

Per 100 g (whole dried sesame seeds). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

11.7gnet carbs in your portion

Total carbs
23.4g
Fiber
11.8g
Protein
17.7g
Fat
49.7g
Calories
573
Open your list →

  • Net carbs (100 g)11.7g
  • Protein (100 g)17.7g
  • Fat (100 g)49.7g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100 g (whole dried sesame seeds)

Net Carbs
11.7g
Total Carbs
23.4g
Fiber
11.8g
Protein
17.7g
Fat
49.7g
Calories
573

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

The saved USDA record, Seeds, sesame seeds, whole, dried, was recorded as accessed July 9, 2026 and reviewed September 6, 2026. Energy and carbohydrate are calculated; the saved record does not state derivations for protein, fat or fiber. Values describe whole dried sesame seeds; other preparations and exact packaged products can differ. No fresh laboratory analysis or physical recipe testing was performed.

Nutrition record reviewed 2026-09-06. Maintained by KetoLens Team.

WHY IT'S KETO-FRIENDLY

  • Measure the sesame seeds before scattering them over a dish. A topping distributed across several plates needs to be allocated among those plates, rather than counted in full for each one.
  • Read seasoning-blend labels for ingredients mixed with sesame. A sesame-heavy shaker can also contain sugar or other ingredients that are absent from the plain-seed reference.
  • For a sesame crust, account for the seeds that remain on the food and any other coating ingredients. Seeds left in the coating bowl are not automatically part of the serving.

PREPARATION SUGGESTIONS

ADD A MEASURED GARNISH

Keep a portion of sesame in a small dish beside the finished meal, then use what you have weighed. This makes it easier to distinguish the seeds from a sweet bottled dressing.

Better keto swaps

  • Poppy Seeds — 8.6g net carbs per 100 g (estimate). An alternative seed garnish for a suitable savory bake or salad; use a recipe that suits their smaller size and flavor.
  • Coconut Flakes — 7.3g net carbs per 100 g (reference). For a crunchy topping on yogurt, unsweetened coconut changes the flavor completely and should be weighed as its own ingredient.
BACK TO ALL NUTS & SEEDS