Black sesame seeds
Rated by 11 diets
Diet Ratings
Black sesame seeds contain approximately 7g net carbs per 100g and are rich in healthy fats, calcium, and minerals. They fit well within keto guidelines.
Whole plant seed, nutrient-dense with calcium, iron, and healthy fats. Completely plant-based with no animal derivatives.
Seeds are technically paleo, but sesame seeds are high in omega-6 polyunsaturated fats and phytic acid. Acceptable in moderation as part of varied seed consumption, but not a staple.
iSome paleo authorities (Mark Sisson) are more permissive of sesame seeds in small quantities. Others emphasize limiting high omega-6 seed consumption.
Nutrient-dense seeds with calcium, iron, and healthy fats. Fit Mediterranean seed consumption pattern. Minimal processing required. Used in some Mediterranean cuisines.
Seeds are plant products strictly prohibited on carnivore diet. Contains plant oils and compounds incompatible with carnivore principles.
Whole, unprocessed seeds with no excluded ingredients. Compliant with Whole30.
Sesame seeds (black or white) are low-FODMAP at standard serving sizes (~1 tablespoon or 9g). Minimal fermentable carbohydrates.
Nutrient-dense seed with high calcium, magnesium, and potassium. Low sodium. Good source of fiber and plant-based protein. Aligns well with DASH dietary goals.
High in monounsaturated fats and minerals (calcium, iron). Carbs are moderate with decent fiber. However, calorie-dense and requires careful portioning to maintain 40/30/30 ratio. Works as a Zone fat/protein component in small measured amounts.
Excellent source of lignans, sesamin, and sesamol (potent antioxidants). High in calcium, magnesium, and balanced omega fatty acids. Traditional use in anti-inflammatory Asian medicine.
Black sesame seeds are excellent for GLP-1 patients: high protein (15g per 100g), high fiber (9.8g per 100g), contain healthy unsaturated fats (48g per 100g), and are rich in calcium, iron, and magnesium. They are calorie-dense (565 kcal per 100g) but provide exceptional nutritional value. A small serving (1 tablespoon = ~9g) is highly satisfying and easy to digest. Versatile addition to meals.
Controversy Index
Score range: 2–9/10. Higher controversy = more disagreement between diets.