{"data":{"name":"Sesame seed, dried","slug":"sesame-seed-dried","scientific_name":"Sesamum indicum","alternate_names":["Linga","tuyo"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Sesame seeds (dried), often used as a topping or ingredient for flavor and texture.","common_uses_philippines":["Ginataang halo-halo with sesame topping","Sesame seed dressing for salads","Tahini\/sesame paste in sandwiches","Puto with sesame topping","Sesame-coated snacks like sesame balls"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":642,"protein_g":25.1,"fat_g":53.5,"saturated_fat_g":7.49,"carbohydrates_g":15.1,"fiber_g":12,"sugars_g":0.3,"sodium_mg":36,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":67,"cholesterol_mg":0,"iron_mg":11.3,"monounsaturated_fat_g":20.21,"phosphorus_mg":427,"polyunsaturated_fat_g":23.45,"retinol_activity_equivalent_ug":0,"total_ash_g":3.5,"unsaturated_fat_g":43.66,"vitamin_a_ug":0,"vitamin_b1_mg":0.88,"vitamin_b2_mg":0.09,"vitamin_b3_mg":5.6,"vitamin_c_mg":0,"water_g":2.8},"serving_suggestions":[{"label":"1 tbsp","weight_g":8,"volume_ml":null}],"health_notes":{"summary":"Sesame seeds are nutrient-dense: they provide healthy fats and dietary fiber (12g per 100g), which can help you feel full and support regular digestion. They also have some saturated fat (7.49g per 100g), so portion size matters\u2014especially if you\u2019re also getting fats from other foods in the day. They\u2019re low in sugar (0.3g) and sodium is relatively low (36mg per 100g). Since they\u2019re calorie-dense (642 kcal per 100g), they work best as a small add-on rather than a main \u201cfull plate\u201d food.","healthier_tips":["Use a small serving: try 1\u20132 tablespoons as topping for rice, salads, or ulam (not a whole bowl).","Balance your plate: pair with rice or root crops (moderate portion), plus lean ulam (fish, chicken, tofu) and non-starchy vegetables.","For snacks, keep it simple: if you add sesame to bread or pastries, reduce other high-fat toppings (like extra peanut butter or coconut cream).","Choose cooking methods that don\u2019t add too much extra oil\u2014toast sesame lightly for flavor.","Since it\u2019s high in fiber, increase water intake if you\u2019re eating more seeds."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/sesame-seed-dried?agent=true"}}}