Are sesame seeds keto friendly? – Calories, Nutrition and Keto Recipes
Are sesame seeds Keto-Friendly?
Yes, sesame seeds are keto-friendly. The ketogenic diet is characterized by high fat intake with moderate proteins and low carbohydrates. Sesame seeds fit perfectly within this nutrition outline. They have a high fat content, while also having low carbs, making them ideal for keto diets.
Nutritional Facts About sesame seeds
Sesame seeds are highly nutritious, supplying the body with essential minerals and vitamins. They are a great source of fiber and provide beneficial plant compounds. Sesame seeds carry health-promoting antioxidants and they’re rich in mono- and polyunsaturated acids, known for their heart-health benefits.
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 565 | 161 |
| Carbs | 18 | 5 |
| Sugar | 0.3 | 0.1 |
| Protein | 17 | 4.7 |
| Fat | 49 | 14 |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of a sesame seed is approximately 1.5 to 3 milligrams, which means there are about 15,000 seeds per ounce.
Additional Information About sesame seeds
In addition to their macronutrient profile, sesame seeds are a rich source of many essential minerals. They 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.
Their high antioxidant content improves hair, skin health, and boosts bone quality. Also, their oil has a high resistance to rancidity due to the presence of natural antioxidants, allowing it to be stored for extended periods.
Other Foods To Match With
Due to their versatile nature, sesame seeds can complement a variety of dishes. They are often used in baking, sprinkled on salads, stir-fries, and sushi, or ground into tahini butter for hummus and other dips. Additionally, sesame oil extracted from the seeds is used as a base in many Asian cuisines. It’s nutty flavour enriches sauces, dressings, and marinades. Sesame seeds pair well with both savory and sweet flavors, making them a valuable ingredient in any keto kitchen.
8 Famous Keto-Friendly Dishes To Try
1. Keto Sesame Chicken
Keto sesame chicken is an absolute delight for people adhering to a ketogenic diet. In this recipe, chicken is dusted with almond flour and cooked in sesame oil, which offers a good source of healthy fats. It is flavored with a tangy, sugar-free sauce and garnished with sesame seeds. It is low in carbs but high in protein and healthy fats.
2. Keto Tahini Cookies
These Keto Tahini Cookies blend the nutty taste of sesame seeds with a rich, buttery texture. The primary ingredient in these cookies is tahini, a paste made from sesame seeds. They are sweetened with a keto-approved sweetener like stevia or erythritol, and held together with almond flour, making them low in carbs and keto-friendly.
3. Sesame Seed Keto Bread
This Sesame Seed Keto Bread is a delicious and healthy low-carb alternative to traditional bread. Ground flaxseed and almond flour are used instead of wheat flour, and the sesame seeds add flavor and a lovely crunch. Eggs are incorporated for added protein and to help the bread rise, resulting in a delicious, savory loaf.
4. Keto Sesame Crackers
These Keto Sesame Crackers are a great way to enjoy a snack without going over your daily carb limit. Made with a combination of almond flour, sesame seed flour, and a touch of parmesan for added flavor, these crackers are protein-rich and high in healthy fats. They are perfect for dipping into guacamole or keto-friendly dips.
5. Keto Sesame Tofu Stir-fry
This Keto Sesame Tofu Stir-fry is a meatless meal that is still high in protein and full of flavors. In this recipe, tofu is pan-fried in sesame oil until crispy, then tossed with various vegetables and a keto-approved soy sauce. The sprinkling of sesame seeds adds a nutty flavor to this delicious, low-carb meal.
6. Keto Sesame Seed Bagels
These Keto Sesame Seed Bagels are a fantastic low-carb substitute for traditional bagels. The base is made from almond flour and mozzarella cheese, which creates a texture that’s similar to traditional bagels. Topped with a good sprinkle of sesame seeds, these bagels pack a delightful crunch.
7. Keto Sesame Chicken Wings
These Keto Sesame Chicken Wings are perfect for a protein-packed snack or a main meal. Coated in a glaze made from keto-friendly sweetener, soy sauce, sesame oil, and garnished with sesame seeds, these wings are both flavorful and filling. Apart from being low in carbs, they are also high in protein and healthy fats.
8. Keto Sesame Salmon
Keto Sesame Salmon dish is a perfect combination of rich omega-3 fatty acids and high-quality protein. The salmon is marinated in a sugar-free teriyaki sauce, cooked until tender, and sprinkled with sesame seeds, providing a real flavor bang. This low-carb meal is not just nutritious but also very satisfying.
Are sesame seeds allowed in a Keto diet?
Yes, sesame seeds are considered keto friendly. They are low in carbs but high in healthy fats which is perfect for a ketogenic diet. A ketogenic diet emphasizes food high in fat, adequate in protein, and low in carbohydrates.
How many carbs are in sesame seeds?
The net carb content of sesame seeds is relatively low, making it suitable for a ketogenic diet. One ounce (28 grams) of sesame seeds contains approximately 7 grams of carbs. However, 3.3 grams of these are fiber, which your body does not digest. This brings the total net carbs down to 3.7 grams per ounce, a relatively low amount that most people on keto will easily be able to accommodate in their diet.
What are the nutritional benefits of sesame seeds?
Sesame seeds offer numerous health benefits due to their nutritional content. They are an excellent source of healthy fats, high-quality protein, and fiber. Also, they contain a variety of essential minerals such as calcium, iron, potassium, and magnesium. Omega-6 fatty acids, found in high amounts in sesame seeds, are beneficial for heart health. Additionally, sesame seeds are high in antioxidants, which can help fight oxidative stress in your body.
Can I eat sesame seeds on keto daily?
Yes, you can eat sesame seeds daily on a keto diet, as they’re high in healthy fats and low in net carbs. However, as with any food, it’s important to consider portion sizes. Consuming too many sesame seeds could potentially lead to excessive carb intake, and thereby interfere with ketosis. Moderation is key.
Can I use sesame oil in Keto recipes?
Absolutely. Sesame oil is an excellent fat source for those following a keto diet. It’s rich in unsaturated fats, particularly monounsaturated and polyunsaturated fats, which are heart-healthy. Sesame oil has 0 grams of carbs making it a perfect choice for keto cooking and salad dressings. It will add rich flavor to dishes without adding any net carbs.
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