Sesame Buns: Calories, Nutrition and Health Benefits
ChatGPT 
Claude 
AI Mode 
Perplexity Golden, nutty-flavored bread rolls packed with calcium-rich sesame seeds and healthy fats for sustained energy.
Quick Nutrition Facts
Per 1 Medium Bun (40g)
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 8g |
| Carbohydrates | 32g |
| Fiber | 1.2g |
| Sugars | 3.5g |
| Fat | 14g |
| Calcium | 150mg |
| Iron | 2.1mg |
| Magnesium | 45mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sesame seeds are nutritional powerhouses with 975mg calcium per 100g - more than dairy milk! The healthy fats (14g per bun) from sesame provide oleic and linoleic acids that support heart health and hormone production. The sesame coating adds crunch while delivering minerals like copper, magnesium, and zinc.
Myth Busters
MYTH #1: All Bread Causes Weight Gain
TRUTH: Sesame buns with quality ingredients support weight loss when portioned correctly. The healthy fats and protein (8g) promote satiety, preventing overeating. The key is portion control (1 bun) and pairing with vegetables or protein.
MYTH #2: Sesame Seeds Are Only for Taste
TRUTH: Sesame seeds provide 975mg calcium per 100g, supporting bone health, muscle function, and nerve transmission. One bun delivers 150-200mg calcium - a significant contribution to daily needs.
MYTH #3: Bread Is Always High Glycemic
TRUTH: Whole grain sesame buns have moderate glycemic index (55-60). The protein (8g), fiber (1.2g), and healthy fats slow carbohydrate absorption. When paired with eggs, cheese, or avocado, blood sugar response improves significantly.
MYTH #4: White Sesame Buns Are Healthier Than Whole Wheat
TRUTH: Whole wheat sesame buns offer 2-3g fiber vs. 1g in white buns, plus more minerals and phytonutrients. Higher fiber intake supports better digestion and blood sugar control. Whole wheat = superior nutritional profile.
MYTH #5: Sesame Is Just a Garnish
TRUTH: Sesame seeds are nutritionally complete, providing complete amino acid profile when combined with whole grains. The seed coat contains lignans - powerful antioxidants supporting cardiovascular health and hormone balance.
MYTH #6: Sesame Buns Have No Nutritional Value Compared to Whole Grain Bread
TRUTH: Sesame buns provide superior mineral density (calcium, zinc, copper) compared to plain whole grain bread. The healthy fat content (14g) improves absorption of fat-soluble vitamins. Nutrient quality per calorie often exceeds plain bread alternatives.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 280 calories per bun (calorie-dense). Use as occasional treat, limit to 1 bun per day. Pair with vegetables and lean protein to increase meal volume and satiety without extra calories. |
| Muscle Gain | | 32g carbs ideal for post-workout glycogen replenishment, 8g protein supports muscle repair. The 14g healthy fats support hormone production for muscle building and testosterone synthesis. |
| Diabetes Management |  | Moderate GI (55-60). Choose whole grain varieties only, eat half a bun, always pair with protein or fat. Monitor blood sugar response. White buns not recommended for diabetes management. |
| PCOS Management | | Moderate carbs with healthy fats support PCOS nutritional needs. Whole grain sesame buns better than white. Portion control essential (half bun) due to carb and calorie density. |
| Pregnancy Nutrition | | Excellent source of calcium (150mg) for fetal bone development, protein (8g) supports placental growth, minerals support immune function. |
| Viral/Flu Recovery | | Easy to eat, comforting, good calorie density for recovery energy needs. Minerals (zinc, magnesium, iron) support immune function. The calcium and protein aid tissue repair during recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sesame Buns
Understanding how sesame buns affect your blood glucose helps optimize meal composition and portion sizes.
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 Blood Sugar Spike
Pairing sesame buns with protein and fat dramatically reduces glucose absorption:
- 🧀 Cheese slices - Dairy protein and fat slow carb digestion
- 🥚 Boiled or fried eggs - Complete protein, high satiety factor
- 🥑 Avocado - Healthy monounsaturated fat, fiber, minerals
- 🧈 Nut butters - Peanut or almond butter adds protein and healthy fats
- 🥬 Vegetables - Lettuce, tomato, cucumber add volume and fiber
This combination not only flattens glucose spikes but extends satiety, making sesame buns suitable for sustained energy and weight management goals.
Cultural Significance
Sesame buns represent a bridge between traditional grain-based staples and modern health-conscious eating.
In India:
- Sesame seeds (til) sacred in Hindu rituals and festivals
- Traditional til-gud (sesame-jaggery) sweets during winter solstice
- Sesame buns popularized through bakery culture in metros
- Regional variations: sesame used in breads across South Indian, Gujarati, Maharashtrian cuisines
Global Impact:
- Sesame buns common in Mediterranean, Middle Eastern, and Asian cuisines
- Sesame recognized as complete protein source in nutritional science
- Growing popularity in health-conscious Western bakeries
- Sustainable crop requiring less water than other protein sources
Compare & Substitute
Sesame Buns vs Similar Bread Rolls (Per Roll)
| Nutrient | 🍞 Sesame Bun | 🍞 White Bread | 🌾 Whole Wheat Bun | 🥐 Croissant |
|---|---|---|---|---|
| Calories | 280 kcal | 240 kcal | 220 kcal | 340 kcal |
| Carbs | 32g | 35g | 30g | 28g |
| Protein | 8g | 6g | 7g | 6g |
| Fiber | 1.2g | 0.8g | 3.5g | 0.2g |
| Fat | 14g (healthy) | 4g | 5g | 18g (saturated) |
| Calcium | 150mg | 40mg | 45mg | 30mg |
| GI | 55-60 (medium) | 75 (high) | 52 (medium) | 67 (high) |
| Best For | Balanced nutrition, taste | Quick carbs, convenience | Weight loss, fiber | Occasional, indulgence |
Frequently Asked Questions
Are sesame buns good for weight loss?
Sesame buns support weight loss when used strategically. At 280 calories per bun, they're calorie-dense, but the 8g protein and 14g healthy fats promote satiety and prevent overeating.
Best practices: Eat 1 bun max per day, pair with vegetables and lean protein (eggs, cheese), choose whole grain varieties (higher fiber), and account for calories in your daily intake.
Can diabetics eat sesame buns?
Yes, but with careful selection and portion control. Whole grain sesame buns have moderate glycemic index (52), while white buns are higher (67-70).
Tips for diabetics:
- Choose 100% whole wheat sesame buns only
- Eat half a bun (140 calories, 16g carbs) instead of whole bun
- Always pair with protein (eggs, paneer) or healthy fat (avocado, nut butter)
- Monitor blood sugar response 2 hours after eating
- Limit to 2-3 times per week initially
How much calcium is in sesame seeds?
Sesame seeds contain approximately 975mg calcium per 100g, making them one of the richest plant-based calcium sources. One medium sesame bun (40g) provides 150-200mg calcium, contributing significantly to daily calcium needs (1000-1200mg).
For optimal absorption, sesame buns provide the calcium in food matrix form, making bioavailability superior to isolated supplements for many individuals.
What are the health benefits of sesame buns?
Key Benefits:
- Bone Health: 150mg calcium per bun supports bone density and fracture prevention
- Heart Health: Sesame lignans reduce cholesterol and support cardiovascular function
- Mineral Rich: Copper, magnesium, zinc support metabolism, immune function, and enzyme activity
- Sustained Energy: Combination of carbs, protein, and fat provides extended energy release
- Antioxidant Protection: Sesame seeds contain potent antioxidants reducing inflammation
- Hormone Support: Healthy fats essential for hormone production and balanced lipid profiles
When is the best time to eat sesame buns?
Timing by goal:
- Weight Loss: Breakfast with eggs/yogurt, provides sustained energy and satiety
- Muscle Gain: Post-workout within 30 minutes, carbs replenish glycogen, fats support hormone production
- Diabetes: Mid-morning or lunch paired with protein and vegetables
- Pregnancy: Breakfast or lunch, calcium and protein support fetal development
- General Health: Best during active daytime hours, avoid late evening due to calorie density
IMPORTANT NOTE
Always pair with protein and vegetables to optimize blood sugar response and satiety.
Are white or whole wheat sesame buns healthier?
Whole wheat sesame buns are nutritionally superior:
Whole Wheat Advantages:
- Double the fiber (3.5g vs 1.2g) - supports digestion and satiety
- Lower glycemic index (52 vs 67) - better blood sugar control
- More minerals and phytonutrients
- Better for diabetes and weight management
White Bun Advantages:
- Lighter, fluffier texture
- Faster carb absorption (good post-workout)
- Better tolerance for sensitive digestive systems
- Traditional taste preference
Recommendation: Choose whole wheat for daily consumption, reserve white buns for occasional treats or post-workout recovery.
Can sesame buns be part of a gluten-free diet?
Traditional sesame buns contain wheat flour (gluten). Gluten-free sesame buns are available at specialty bakeries using gluten-free flour blends (rice, almond, coconut flour).
Nutrition varies by blend used. Check labels for: protein content (aim for 6-8g), fiber (3g+), and carb-to-fiber ratio. Many gluten-free buns have lower fiber and higher sugar - read labels carefully.
Similar Nutritious Foods
Explore More Nutrition Tools & Resources
40 साल के Male के लिए Diet Plan
Best Protein Supplements Women के लिए
Indian Food Calorie Calculator
Indian Food Calorie Calculator - भारतीय खाने के लिए तुरंत Nutrition Facts — 2025
Monthly Grocery List Generator
Second Trimester Protein Guide
Voice-Activated Calorie Counter - बोलकर Log करें Meals और Track करें Nutrition Hands-Free — 2025