If you’re wondering if sesame seeds are a good source of fiber, this article will answer that question for you. Not only that, expect to get some more useful info from it.
- The first part will basically let you know if sesame seeds are a good fiber source and provide you with their exact fiber count and the number of calories.
- In the second part, we will be comparing the fiber in sesame seeds to other similar foods. This way you will be able to find some alternatives for them if needed.
- In the last part, we will provide you with the fiber count in sesame seeds in various quantities.
That’s about it, read on to get all of this info!
Quick Answer: Are sesame seeds a good source of fiber? One tablespoon of sesame seeds has 1.1 grams of fiber and 51.6 calories. This means that for every 100 calories of sesame seeds you eat, you will get 2.1 grams of fiber.
Unfortunately, this makes sesame seeds a subpar source of fiber. They are not the worst, but we can’t really call them a good fiber source.
Still, this doesn’t mean you should skip on sesame seeds completely when creating a fiber-rich diet. They do provide a certain amount of fiber, and they can help you reach your daily goals somewhat.
Just make sure to get the majority of your fiber from other foods. Preferably ones with more fiber per 100 calories. These should be considered your main fiber sources.
With that out of the way, sesame seeds can play a supporting role in your diet. They can be one of your supplementary sources of fiber. Once you are done with the main sources, switch to the fiber you get from the supplementary ones in order to close the gap towards your daily goal.
If you’re curious about what your daily fiber goal should be, experts say it is 30 grams. To get 30 grams of fiber from sesame seeds alone, you would need to eat 27 tablespoons worth of them.
Naturally, you won’t be doing this. Not only is it not practical to eat that many sesame seeds, it also equates to over 1,400 calories, which is too much.
This is why combining multiple foods is the best, and then you can count on sesame seeds to provide you with a small bit of daily fiber.
Now, let’s compare sesame seeds as a fiber source to other similar foods.
Comparing Fiber In Sesame Seeds To Similar Foods
So sesame seeds have 1.1 grams of fiber and 51.6 calories per tablespoon. (2.1 grams of fiber per 100 calories) Let’s see how they compare to other similar foods based on their fiber content.
- 1 cup of quinoa has 5 grams of fiber and 222 calories. (2.22g per 100 calories) This is almost the same as sesame seeds, which means they are pretty much equal as fiber sources.
- 1 cup of oatmeal has 4 grams of fiber and 158 calories (2.53 grams of fiber per 100 calories). Oatmeal is also pretty close to sesame seeds and quinoa when it comes to fiber, but a bit better still.
- White rice has 1.4 grams of fiber and 195 calories per cup. (0.72 grams of fiber per 100 calories). It is not a good fiber source at all and is much worse than even sesame seeds.
- A cup of peanuts has 12.4 grams of fiber and 827.9 calories. (1.5 grams of fiber per 100 calories). Peanuts can provide you with a decent amount of fiber if you eat a lot, but their number of calories is too high, which is why they are worse than sesame seeds.
- A cup of lentils has 11.6 grams of fiber and 229.7 calories. (5 grams of fiber per 100 calories) Lentils are a great source of fiber, and much better than sesame seeds.
- One tablespoon of flax seeds has 2.9 grams of fiber and 56.1 calories (5.2 grams of fiber per 100 calories) Flax seeds are similar to lentils based on their fiber count and are also much better than sesame seeds.
How Much Fiber Sesame Seeds Contain By Quantity
- 1 tablespoon of sesame seeds has 1.1 grams of fiber and 51.6 calories.
- Sesame seeds have 11.8 grams of fiber and 573 calories per 100 grams.
- Sesame seeds have 3.3 grams of fiber and 162.4 calories per oz.
Sesame seeds are not a very good source of fiber, but they can still have a role in your fiber-rich diet. The amount of fiber they provide you with is not that great, but it counts. This means that it can help you reach your daily fiber goals easier, so they shouldn’t be ignored.