Nut Seed
white gingelly seeds.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
520
PROTEIN
21.7g
CARBS
10.8g
FAT
43g
FIBER
17g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories520kcal—
Protein21.7g43%
Carbohydrates10.8g4%
Fiber17g61%
Sugar0.67g1%
Total fat43g55%
Saturated fat6.4g32%
Trans fat0g—
Cholesterol0mg0%
Water3.3g—
MINERALS
Sodium15.4mg1%
Potassium460mg10%
Calcium1283mg99%
Iron15mg84%
Magnesium372mg89%
Phosphorus754mg60%
Zinc7.8mg71%
Copper1.5mg167%
Manganese1.7mg76%
Selenium26.7µg49%
VITAMINS
Vitamin A12.9µg1%
Vitamin C0mg0%
Vitamin D62.7µg314%
Vitamin E1.3mg8%
Vitamin K106µg88%
Thiamin (B1)0.36mg30%
Riboflavin (B2)0.07mg5%
Niacin (B3)3.9mg25%
Pantothenic acid (B5)0.48mg10%
Vitamin B60.62mg36%
Biotin (B7)3.5µg12%
Folate (B9)131µg33%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 oz28.4g
1 lb453.6g
1 ml0.6g
1 liter591.7g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of healthy fats, including monounsaturated and polyunsaturated fats, which support heart health.
- ✓Excellent source of essential minerals like copper for iron metabolism, manganese for bone health, and calcium for bone density.
- ✓Contains unique antioxidants called lignans (sesamin and sesamolin) that may help fight oxidative stress.
- ✓May help lower cholesterol and blood pressure due to its content of phytosterols and magnesium.
- ✓Good source of plant-based protein and fiber, which aid in muscle repair and digestive health.
COOKING TIPS
In the kitchen.
- 1Toast seeds in a dry skillet over medium-low heat for 2-3 minutes until lightly golden and fragrant to significantly enhance their nutty flavor.
- 2Grind toasted seeds to make tahini, a fundamental paste used in hummus, dressings, and sauces.
- 3Use as a crunchy topping for stir-fries, salads, soups, and baked goods like breads and bagels.
- 4Incorporate into a crust or coating for fish or chicken for added texture and a rich, nutty taste.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place, such as a pantry, for up to 6 months.
- For longer-term storage (up to a year), refrigerate or freeze the seeds to prevent their natural oils from becoming rancid.
FAQ
Frequently asked questions.
Are white gingelly seeds healthy?
Yes, white gingelly seeds are highly nutritious, providing healthy monounsaturated and polyunsaturated fats that support heart health. They are also rich in essential minerals like calcium for bone density and copper for iron metabolism.
How much protein is in white gingelly seeds?
White gingelly seeds are an excellent plant-based protein source, containing approximately 21.7g of protein per 100g. This makes them a great addition to vegetarian and vegan diets for muscle repair and maintenance.
Are white gingelly seeds keto-friendly?
Yes, they are very keto-friendly as they are high in healthy fats (43.05g per 100g) and relatively low in net carbs. They are frequently used in keto baking and as a crunchy topping for low-carb meals.
Are white gingelly seeds vegan and gluten-free?
Yes, white gingelly seeds are naturally vegan and gluten-free. They are a safe and nutritious option for individuals with celiac disease or those following a strictly plant-based lifestyle.
How do you use white gingelly seeds in cooking?
They are incredibly versatile and can be sprinkled over salads, stir-fries, or used to garnish breads and buns. They are also the primary ingredient in tahini and are frequently used in Asian, Middle Eastern, and Indian cuisines.
What do white gingelly seeds taste like?
They have a mild, nutty, and slightly sweet flavor. When toasted, the flavor becomes much more pronounced, earthy, and aromatic, making them a popular flavor enhancer for both sweet and savory dishes.
Should I toast white gingelly seeds before using?
While they can be eaten raw, toasting them for a few minutes in a dry pan enhances their nutty flavor and adds a crispier texture. Be careful to watch them closely, as they can burn and become bitter very quickly.
How should I store white gingelly seeds?
Due to their high oil content, they can go rancid if exposed to heat and light. Store them in an airtight container in a cool, dark place for up to six months, or in the refrigerator for a longer shelf life.
What is the difference between white and black gingelly seeds?
White gingelly seeds are usually hulled, giving them a milder flavor and softer texture. Black seeds are typically unhulled, tend to be crunchier, and have a slightly more bitter, intense flavor along with a higher antioxidant profile.
Are white gingelly seeds good for weight loss?
While they are calorie-dense at 519.6 calories per 100g, their high fiber and protein content can promote satiety and keep you full longer. When consumed in moderation, they are a healthy addition to a weight management plan.
