Sesame Bun: Calories, Nutrition and Health Benefits
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Perplexity Nutritious whole grain bun topped with sesame seeds, packed with plant-based protein, fiber, and minerals for sustained energy.
Quick Nutrition Facts
Per 1 Sesame Bun (55g)
| Nutrient | Amount |
|---|---|
| Calories | 200 kcal |
| Protein | 7g |
| Carbohydrates | 28g |
| Fiber | 2.5g |
| Sugars | 2g |
| Fat | 8g |
| Calcium | 150mg |
| Iron | 2.5mg |
| Zinc | 1.8mg |
| Magnesium | 35mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sesame seeds are nutritional powerhouses, providing calcium for bone health, zinc for immunity, and lignans with antioxidant properties. The 7g protein per bun supports muscle maintenance, while whole grain varieties offer sustained energy without rapid blood sugar spikes.
Myth Busters
MYTH #1: All Bread Causes Weight Gain
TRUTH: Whole grain sesame buns with 2.5g fiber and 7g protein actually support weight loss. The fiber and protein content increases satiety and reduces overall calorie intake. Refined white bread causes more weight gain than whole grain options.
MYTH #2: Buns Are Unhealthy Carb Sources
TRUTH: Whole grain sesame buns provide complex carbohydrates with vitamins, minerals, and fiber. The 28g carbs are packaged with 2.5g fiber (9% DV), making them a better choice than refined bread. Whole grains reduce risk of heart disease and diabetes.
MYTH #3: Sesame Seeds Are Too High in Fat
TRUTH: The 8g fat in sesame buns comes mostly from healthy unsaturated fats and lignans. Sesame seeds contain compounds that may help lower cholesterol. This fat supports nutrient absorption and hormone production.
MYTH #4: You Cannot Eat Bread on a Diet
TRUTH: Whole grain sesame buns fit perfectly in weight loss diets. The combination of 7g protein, 2.5g fiber, and 200 calories provides excellent satiety. One bun plus eggs or lean meat creates a complete, balanced meal.
MYTH #5: Store-Bought Buns Are Always Unhealthy
TRUTH: Many quality store-bought whole grain sesame buns contain minimal added sugar (2g) and provide whole grain nutrition. Check labels for whole wheat as first ingredient and at least 2.5g fiber. Homemade versions can be healthier but aren't always necessary.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 200 calories, 7g protein, 2.5g fiber promotes fullness. Pair with protein source. Limit to 1 per day. |
| Muscle Gain | | Perfect post-workout carbs (28g) for glycogen replenishment, 7g protein supports recovery, 1.8mg zinc for testosterone. |
| Diabetes Management |  | Moderate GI (55-65). Choose whole grain varieties, eat half portions, pair with protein/fat. Monitor portion sizes carefully. |
| PCOS Management | | 28g carbs affect insulin sensitivity. Limit to half bun, pair with protein and healthy fat to minimize glycemic response. |
| Pregnancy Nutrition |  | Whole grain provides folate (30mcg), iron (2.5mg reduces anemia risk), fiber prevents constipation common in pregnancy. Excellent B-vitamin source for fetal development. |
| Viral/Flu Recovery | | Easily digestible, sustained energy from complex carbs, 2.5mg iron supports immune function, zinc for faster recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sesame Bun
Understanding how sesame buns affect your blood glucose helps optimize timing and pairing strategies.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing sesame bun with protein and healthy fats slows glucose absorption and provides balanced nutrition:
- 🥚 Eggs or egg white scramble - Complete protein prevents blood sugar spike
- 🧈 Almond or peanut butter - Healthy fats and protein extend energy release
- 🥛 Greek yogurt or cottage cheese - Probiotics, protein, and calcium
- 🥗 Leafy greens or vegetables - Fiber further slows carb absorption
This combination creates a complete meal with sustained energy, better satiety, and minimal blood sugar disruption.
Cultural Significance
Sesame seeds have been cultivated for over 5,000 years and hold cultural importance across cuisines.
In India:
- Sesame (til) used in traditional sweets like laddus and brittles
- Makar Sankranti festival features sesame treats for strength and prosperity
- Ayurveda values sesame for warmth and nutrient density
- Used in breads, particularly in North Indian cuisine
Global Impact:
- Leading oilseed crop in Africa and Asia
- Ancient symbol of longevity in Asian cultures
- Increasingly popular in Western health-conscious baking
- Highly sustainable crop requiring minimal water
Compare & Substitute
Sesame Bun vs Similar Bread Products (Per 100g)
| Nutrient | 🍞 Sesame Bun | 🍞 Whole Wheat Bread | 🥒 White Bread | 🍞 Multigrain Bread |
|---|---|---|---|---|
| Calories | 364 kcal | 247 kcal | 265 kcal | 285 kcal |
| Carbs | 51g | 41g | 49g | 46g |
| Fiber | 4.5g | 7g | 2.7g | 6g |
| Protein | 13g | 9g | 9g | 11g |
| Fat | 14.5g | 2g | 3.2g | 4g |
| Calcium | 273mg | 102mg | 180mg | 250mg |
| Iron | 4.5mg | 4.6mg | 4.7mg | 3.5mg |
| Best For | Mineral intake, satiety | Fiber, sustained energy | Quick carbs, taste preference | Balanced nutrition, variety |
Frequently Asked Questions
Are sesame buns good for weight loss?
Yes, whole grain sesame buns support weight loss when eaten in moderation. At 200 calories per 55g bun, they provide 7g protein and 2.5g fiber that promote fullness and satiety.
Best practices: Limit to 1 bun per day, pair with lean protein (eggs, chicken, tofu), add vegetables to create a complete meal, and choose whole grain varieties over refined versions.
Can diabetics eat sesame buns?
Diabetics can eat sesame buns in controlled portions. Whole grain varieties have moderate glycemic impact; eat half portions (27.5g, 100 calories), pair with protein or healthy fat, and monitor blood sugar response 2 hours after eating.
Choose buns with whole wheat as first ingredient and at least 2.5g fiber per serving.
How much protein is in a sesame bun?
A medium sesame bun (55g) contains approximately 7 grams of protein. Combined with sesame seeds' plant-based amino acids, this makes sesame buns a moderate protein source better than refined white bread, supporting muscle maintenance and satiety.
What are the main health benefits of sesame buns?
Key Benefits:
- Mineral-Rich: Calcium from sesame supports bone health; zinc boosts immunity
- Protein Source: 7g plant-based protein supports muscle and enzyme function
- Fiber for Digestion: 2.5g fiber supports regular bowel movements and gut health
- Sustained Energy: Complex carbs provide steady energy without spikes
- Antioxidants: Sesame lignans offer anti-inflammatory properties
- Bone Health: Calcium content supports skeletal strength
When is the best time to eat a sesame bun?
Depends on your goal:
- Weight Loss: Breakfast with protein (eggs, cheese) or lunch as part of balanced meal. Avoid late night.
- Muscle Gain: Post-workout within 30 minutes with protein shake or yogurt.
- Diabetes: Mid-morning or afternoon, always paired with protein and healthy fat.
- Energy: 1-2 hours before physical activity.
IMPORTANT NOTE
Always pair sesame buns with protein or healthy fat to minimize blood sugar spikes and maximize satiety.
Are whole grain or regular sesame buns healthier?
Whole grain sesame buns are significantly healthier. They contain more fiber (typically 3-4g vs 1-2g), more vitamins and minerals, and have lower glycemic index.
Benefits of whole grain: Better for blood sugar control, supports weight loss, promotes digestive health, provides sustained energy. Choose brands with whole wheat, spelt, or oats as first ingredient.
How many sesame buns should I eat per day?
General Guidelines:
- 1 sesame bun daily - Most people (200 calories, moderate carbs)
- ½ sesame bun daily - Diabetes, PCOS, or strict low-carb diets
- 1-2 buns daily - Athletes, muscle gain, high-activity individuals
Always pair with: Protein source, healthy fat, and vegetables for complete nutrition.
Track your meals with NutriScan app to see how sesame buns fit your personal nutrition goals.
Can I eat sesame bun on an empty stomach?
Generally safe for most people - provides sustained energy due to protein and fiber content.
May want to pair with food if you have:
- Low energy levels: Pair with protein for sustained energy
- Diabetes: Always pair with protein/fat to slow glucose absorption
- Digestive sensitivity: Pair with fluid to aid digestion
Better approach: Enjoy with yogurt, cheese, eggs, or nut butter for balanced nutrition and sustained energy.
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