KETO VERDICTYES
Keto-friendly in small portions: ~11.7g net carbs per 100g, but only about ~1g net per 1 tbsp (≈9g). High fat, fiber, and minerals make it a smart garnish or ingredient.
Are Sesame Seeds Keto?
Seeds
Keto-friendly in small portions: ~11.7g net carbs per 100g, but only about ~1g net per 1 tbsp (≈9g). High fat, fiber, and minerals make it a smart garnish or ingredient.
- Net carbs (100g)11.7g
- Protein (100g)18g
- Fat (100g)50g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
11.7g
Total Carbs
23g
Fiber
11.8g
Protein
18g
Fat
50g
Calories
573
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Per-tablespoon use keeps net carbs low while adding big flavor
- High fat (≈50g/100g) supports ketosis and satiety
- Solid fiber content improves fullness and digestive health
- Nutrient-dense: rich in calcium, copper, manganese, and magnesium
- Works in both savory and sweet low-carb recipes
HEALTH BENEFITS
- Exceptional calcium content (≈975mg/100g in unhulled seeds) supports bone strength
- Lignans (sesamin, sesamolin) and sesamol provide antioxidant support
- High in copper and manganese for connective tissue and metabolism
- Magnesium and healthy fats may aid cardiometabolic health
- Potential blood-pressure support in the context of a balanced diet
PREPARATION SUGGESTIONS
TAHINI (SESAME BUTTER)
Blend roasted sesame seeds into smooth tahini; use in keto dressings, sauces, or a cauliflower “hummus.”
ASIAN-INSPIRED COATING
Toast lightly; combine with soy-sauce-low-sodium and ginger to coat baked fish or chicken.
SALAD TOPPING
Sprinkle toasted seeds over spinach or cabbage with olive-oil vinaigrette for crunch.
KETO CRUSTED FISH
Mix with parmesan and herbs for a crisp coating on salmon or white fish fillets.
KETO GRANOLA
Combine with other seeds, nuts, and coconut oil, then bake gently for a low-carb crunch.
VEGETABLE CRUSTED
Press toasted seeds onto roasted asparagus or zucchini for a savory finish.