Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 63 / 100 How is this scored?

Composition

Energy

Protein 17.0 g · 68 kcal/100g
Fat 53.8 g · 484 kcal/100g
Carbs 21.2 g · 85 kcal/100g
Fiber 9.3 g
Water 3 g
Total energy 595 kcal

Energy is predominantly from fat (76%); EFSA recommends 20–35% for a balanced diet

Fat quality 70 / 100 How is this scored?
Total fat
53.8g
Saturated
7.5g
Monounsat.
20.3g
Polyunsat.
23.6g
Omega-6
23.13g

Saturated fat is 11.4% of energy, above the WHO limit of 10%.

Protein quality 71 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 71%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (71% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 68 / 100 How is this scored?

Vitamins

Vitamin A 3 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 0 µg
Thiamin (B1) 1.22 mg
Riboflavin (B2) 0.47 mg
Niacin (B3) 5.5 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.15 mg
Folate (B9) 98 µg
Vitamin B12 0.00 µg

Minerals

Calcium 426 mg
Iron 9.0 mg
Magnesium 95 mg
Phosphorus 732 mg
Potassium 414 mg
Sodium 115 mg
Zinc 4.6 mg
Copper 1.61 mg
Manganese 1.46 mg
Selenium 34.4 µg

Notable source of Copper (161% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.