Sesame seeds have 11.8 g fiber and 573 kcal per 100 g. Used in tahini, halvah, and as bread topping, they add calories that are easy to miss. A tablespoon of sesame seeds (9 g) adds roughly 52 kcal. The high fiber provides a modest caloric discount — fiber yields roughly 2 kcal/g, not 4.
How should I track Sesame seeds?
Sesame seeds is high in magnesium. Nuts like Sesame seeds are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.