17 Fit Food calories Nuts and seeds
Sesame seeds calories and nutrition facts
Per 100 g: 573 kcal — 17.7 g protein, 49.7 g fat and 11.7 g carbs.
A teaspoon of sesame seeds weighs only about 3 g, so a sprinkle over a stir-fry or a burger bun barely registers, while the same seeds ground into tahini make a much weightier spoonful. Toasting them in a dry pan turns them nutty and golden without changing the calories much. They’re rich in copper, manganese and calcium, and essential to Japanese gomashio, za’atar and halva.
- Source of protein
- High in fibre
- Very low salt
- High in copper
- Protein 13%
- Fat 79%
- Carbs 8%
In everyday portions
- 1 tsp ≈ 3 g 17 kcal
- Typical serving · 10 g 57 kcal
- 100 kcal is 17 g this much of it gives 100 kcal
- 20 g of protein is 115 g this much to eat for 20 g of protein
- Energy density High 5.7 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 573 | 17.7 | 49.7 | 11.7 |
| Toasted | 565 | 17 | 48 | 11.7 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 573 kcal 29%
- Protein 17.7 g 35%
- Fat 49.7 g 71%
- Carbs available, without fibre 11.7 g 4%
- Fibre 11.8 g
- Salt 0.03 g <1%
Where the calories come from
- Protein 13%
- Fat 79%
- Carbs 8%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.25 mg 2%
- Vitamin K 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.791 mg 72%
- Vitamin B2 (riboflavin) 0.247 mg 18%
- Vitamin B3 (niacin) 4.5 mg 28%
- Vitamin B5 (pantothenic acid) 0.05 mg <1%
- Vitamin B6 0.79 mg 56%
- Folate (B9) 97 µg 48%
- Vitamin B12 0 µg 0%
- Choline 25.6 mg
Minerals
- Potassium 468 mg 23%
- Calcium 975 mg 122%
- Phosphorus 629 mg 90%
- Magnesium 351 mg 94%
- Iron 14.6 mg 104%
- Zinc 7.8 mg 78%
- Copper 4.1 mg 408%
- Manganese 2.5 mg 123%
- Selenium 34.4 µg 63%
- Iodine no data
- Sodium 11 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Very low salt
- High in copper
- High in manganese
- High in calcium
- High in iron
- High in magnesium
- High in phosphorus
- High in zinc
- High in vitamin B1
- High in selenium
- High in vitamin B6
- High in folate
- Source of vitamin B3
- Source of potassium
- Source of vitamin B2
Toasted
Energy and macros
- Energy 565 kcal 28%
- Protein 17 g 34%
- Fat 48 g 69%
- Carbs available, without fibre 11.7 g 5%
- Fibre 14 g
- Salt 0.03 g <1%
Where the calories come from
- Protein 12%
- Fat 79%
- Carbs 9%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E no data
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.803 mg 73%
- Vitamin B2 (riboflavin) 0.251 mg 18%
- Vitamin B3 (niacin) 4.6 mg 29%
- Vitamin B5 (pantothenic acid) 0.051 mg <1%
- Vitamin B6 0.802 mg 57%
- Folate (B9) 98 µg 49%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 475 mg 24%
- Calcium 989 mg 124%
- Phosphorus 638 mg 91%
- Magnesium 356 mg 95%
- Iron 14.8 mg 105%
- Zinc 7.2 mg 72%
- Copper 2.5 mg 247%
- Manganese 2.5 mg 125%
- Selenium 34.4 µg 63%
- Iodine no data
- Sodium 11 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Very low salt
- High in copper
- High in manganese
- High in calcium
- High in iron
- High in magnesium
- High in phosphorus
- High in vitamin B1
- High in zinc
- High in selenium
- High in vitamin B6
- High in folate
- Source of vitamin B3
- Source of potassium
- Source of vitamin B2
Nuts and seeds
Among nuts and seeds
The category in the 17 Fit catalog: 51 foods. Compared per 100 g.
- 64% Fewer calories than 64% of nuts and seeds.
- 81% More fibre than 81% of nuts and seeds.
- 98% More copper than 98% of nuts and seeds.
- 94% More calcium than 94% of nuts and seeds.
- 96% More iron than 96% of nuts and seeds.
Similar in composition
The foods with the nearest calories and macros.
- Almonds 579 kcal
- Sunflower seeds 584 kcal
- Pistachios 560 kcal
- Peanuts 567 kcal
- Peanut butter 588 kcal
- Cashews 553 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170150.
Carbs are available carbohydrates, without fibre, as on EU labels.