Disclosure: As an Amazon Associate, I may earn a small commission on qualifying purchases through affiliate links, at no extra cost to you.
Sesame flour is a great option for those looking for a gluten-free, low carb, flour substitute. Although it’s not one of the better known flour substitutes, such as almond flour, sesame flour still has its place in any low carb diet.
In this article, I’ll walk you through what you need to know about sesame flour, how keto-friendly it is, and whether you should integrate it into your diet.
Table of contents
What is sesame flour?
Sesame flour is produced by grinding sesame seeds into a fine white powder. The resulting flour can be used to make a variety of low carb baked goods and is a good substitute for wheat flour. It’s also gluten-free, meaning it is suitable for those with gluten intolerance or celiac disease.
Unlike other low carb flour substitutes, sesame flour is uniquely soft and fluffy. This is because sesame seeds themselves are soft-shelled, which is a stark contrast to harder nut flours, like almond and coconut flour. As a result, the flour is much closer in consistency to traditional flour, making it a great substitute.
While sesame flour may not be as widely used, numerous other sesame seed products are frequently consumed around the word. This includes the Middle Eastern condiment, tahini, which is made from a sesame paste. In contrast to tahini, sesame flour has a significantly reduced fat content, giving it more wheat flour-like properties.
What does sesame flour taste like?
Sesame flour has a unique taste, combining a mild sweetness with a rich nutty flavour. Cooking sesame seeds or flour markedly enhances the flavour, which is why sesame is often toasted as part of other recipes.
Due to its beautiful, rich flavour, sesame flour is often used as a partial substitute for other types of flour, adding a unique texture and flavour.
Sesame flour can be made from either white, brown or black sesame seeds, each contributing a slightly different flavour. In general, sesame flour made from darker seeds results in a more earthy flavour.
How to use sesame flour for baking
As sesame seed flour is so soft and fluffy, it is a really good substitute for traditional wheat flour. Many other low carb flours need to be blended in order to find the right consistency, but sesame flour can be used as a 1:1 substitute.
The lightness of the flour means it’s great for creating fluffy baked goods, like cakes and muffins. However, if you’re wanting to bake something with a bit more texture, it is recommended to blend sesame flour with another keto-friendly flour.
Blending with flours such as almond, coconut or hazelnut flour, can provide a thicker texture that can better mimic breads and rolls.
Is sesame flour keto?
| Nutrition | Per 100g (de-fatted) | Per 28g serving (de-fatted) |
|---|---|---|
| Calories | 333 kcal | 94 kcal |
| Fat | 2g | 0.5g |
| Carbohydrates | 35.5g | 10.1g |
| Fibre | 17g | 4.7g |
| Protein | 50.1g | 14.g |
Yes, sesame flour is keto-friendly. The exact nutritional composition varies depending on the fat content of the sesame flour. Different manufacturers remove different proportions of fat, resulting in slightly different textures and nutritional profiles.
On average however, sesame flour contains 35g of carbohydrates per 100g. Given the fibre content, this translates to closer to 18g net carbs per 100g. While not the lowest level of carbs, sesame seed flour is still keto-friendly, with around 5g net carbs per serving (for de-fatted sesame flour)[1].
(Note: Different sesame flours have varying amounts of fat. Higher fat options tend to have even lower carbs).
Sesame flour also has a low glycemic index, meaning it has a very small effect on blood sugar levels. As a result, sesame flour is unlikely to impact ketosis and can therefore be classified as keto-friendly.
Sesame flour health benefits?
Sesame flour is low in carbs and high in protein, making it a great option for a low carb diet. It also contains moderate amounts of fat, the exact amount of which varies depending on the manufacturer.
The fats present in sesame flour are rich in linoleic and oleic acids, which have been shown to have cholesterol lowering activity. In addition, sesame flour is gluten and nut-free, making it a great option for keto dieters who have celiac or nut allergies[2].
Sesame flour is also rich in vitamins and minerals, helping support your daily micronutrient requirements.
Where to buy sesame flour
Unlike popular keto-friendly flours (e.g almond flour, coconut flour etc), sesame flour is still under the radar. This hidden gem is extremely versatile, but has much more limited availability in stores and supermarkets. As a result, the best way to buy some is through online website.
Amazon, of course, is a great option, but there are also a number of independent companies that supply sesame flour. To take the hassle out of finding options for yourself, I’ve included a list of options, some of which I’ve bought and used in the past (includes affiliate links).
Kevala Organic Sesame Flour 454g
Nutrition per 100g:
Calories: 383 kcal
Fat: 12g
Carbohydrates: 33g
Fibre: 15g
Protein: 36g
Available at: Kevala
Description:
100% Organic sesame flour. Keto, vegan and prepared in a peanut-free facility.
Gastro & Pro Reduced-Fat Sesame Powder 400g
Nutrition per 100g:
Calories: 368 kcal
Fat: 12.7g
Carbohydrates: 4.8g
Fibre: N/A
Protein: 33g
Available at: Amazon (affiliate link)
Description:
Cold-pressed, fat-reduced sesame powder. Great for baking, smoothies, shakes and more.
Grapolia Sesame Seed Flour 500g
Nutrition per 100g:
Calories: 388 kcal
Fat: 12.8g
Carbohydrates: 4.6g
Fibre: 16g
Protein: 55.6g
Available at: Amazon (affiliate link)
Description:
Low carb, gluten-free and vegan sesame seed flour. Keto-friendly flour substitute for use in cooking and baking.
Alternatives to sesame flour
If you’re struggling to get your hands on sesame flour, or you’d like to try other options, you’ll be pleased to know that there are many out there!
Due to the popularity of low carb diets, keto-friendly flours have become more available. Some great alternatives to sesame flour are listed below.
