Sesame sticks are a crunchy snack with the flavor and nutritional content of toasted sesame seeds. Although you may be able to eat a large portion of these tasty munchies in one sitting, you would probably exceed your discretionary calories and fat for the day. Salted sesame sticks are also high in sodium. If you're watching your weight or your blood pressure, save sesame sticks for an occasional treat and munch on fresh vegetables or air-popped popcorn when you're in the mood for a crunchy snack.
Calories
A 2 oz. serving of salted wheat-based sesame sticks has 308 calories, according to the U.S. Department of Agriculture. If you're following a 2,000-calorie diet, this snack represents 15 percent of your daily calorie intake. In its MyPyramid guide to healthy eating, the USDA recommends that you devote a small percentage of your daily diet to discretionary calories. Discretionary calories could include desserts, extra servings of healthy foods or snack foods like sesame sticks. Before you eat these discretionary treats, however, you should meet your nutritional requirements from the major food groups. For an average, healthy person, the daily discretionary allowance is about 100 to 300 calories, notes the USDA.
Fats
Two oz. of sesame sticks contain 21 g of fat, states the USDA. Out of the total fat content, 4 g consist of saturated fats, which are solid at room temperature and may contribute to high cholesterol. This serving also contains 6 g of monounsaturated fats and 10 g of polyunsaturated fats. Along with saturated fats, the sesame seeds in these snacks provide unsaturated fatty acids, which may help reduce cholesterol and protect the health of your heart. The American Heart Association recommends that you limit your daily fat intake to no more than 25 to 35 percent of your calories. The total fat content in a 2 oz. serving of sesame sticks equals 189 calories, which represents 9 percent of your daily calories if you consume 2,000 calories each day.
Carbohydrates and Protein
Fiber represents 2 g of the 27 g of total carbohydrates in a 2 oz. serving of sesame sticks. Carbohydrates serve as fuel for your body, providing energy for your muscles, brain and other vital organs. Fiber promotes healthy digestive activity. Given the amount of calories and fat in a serving of sesame sticks, a whole-grain bagel or a serving of whole-wheat pasta is a healthy source of carbohydrates and fiber. This serving of sesame sticks contains 6 g of protein, a nutrient that provides the structural components for your body's cells.
Vitamins and Minerals
The sesame seeds in sesame sticks provide vitamin E, an antioxidant nutrient that may offer protection against the cellular damage caused by free radicals, substances that promote cancer and premature aging. A 2 oz. serving of sesame sticks offers 2 mg of vitamin E. Sesame sticks also help you meet your daily requirements for B-complex vitamins and vitamin K. Two oz. of sesame sticks offer 0.5 mg of manganese, a mineral that contributes to healthy metabolism and bone formation, and 10 mcg of selenium, a trace element that supports immunity and thyroid function.
Sodium
Salted sesame sticks are high in sodium, with 808 mg in a 2 oz. serving. The AHA advises that you restrict your sodium intake to 1,500 mg per day to prevent high blood pressure, heart attack and stroke. For a low sodium alternative, try unsalted sesame sticks. A 2 oz. serving of unsalted sesame sticks has only 17 mg of sodium, according to the USDA.
Member Comments