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Gingelly seeds (Til): Nutrition and who it suits

Gingelly seeds are a good choice for diabetes and menopause, and fine in a portion for weight loss and PCOS. 100 g has 508 kcal, 19.2 g of protein and 17.2 g of fibre. One serving is one tablespoon (10 g), about 51 kcal.

Gingelly seeds (Til)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy508 kcal
Protein19.2 g
Carbohydrate10.3 g
Fibre17.2 g
Sugars1 g
Fat43.1 g
Calcium1664 mg
Magnesium390 mg
Zinc8.6 mg

Where its calories come from

15%77%
  • Protein 15%
  • Carbohydrate 8%
  • Fat 77%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of gingelly seeds?

About 51 kcal for one tablespoon (10 g), and about 102 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (10 g) fills.

17%Calcium
166 mg
11%Magnesium
39 mg
7%Zinc
0.9 mg
6%Folate
12.7 µg
5%Iron
1.4 mg
4%Protein
1.9 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code H009. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are gingelly seeds good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

One tablespoon (10 g) is about 51 kcal, so keep it to that.

PCOS and PCOD

Eat in moderation

One tablespoon (10 g) is about 51 kcal, so keep it to that.

Diabetes

Good choice

Only 1 g of carbohydrate in a 10 g serving.

Menopause

Good choice

166 mg of calcium in a 10 g serving, which your bones need more of now.

Weight loss and PCOSEat in moderationOne tablespoon (10 g) is about 51 kcal, so keep it to that.
DiabetesGood choiceOnly 1 g of carbohydrate in a 10 g serving.
MenopauseGood choice166 mg of calcium in a 10 g serving, which your bones need more of now.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Varieties

Per 100 g.

VarietykcalProtein (g)Fat (g)Fibre (g)
Black (shown above)50819.243.117.2
Brown51621.643.217.2
White52021.74317

Also called

Assamese: Kola til; Bengali: Til; Gujarati: Kada tal; Hindi: Til; Kannada: Acchellu; Kashmiri: Til; Malayalam: Ellu; Marathi: Til; Odia: Rasi; Punjabi: Til; Sanskrit: Til; Tamil: Ellu; Telugu: Nuvvulu; Urdu: Til.

Related

Mustard seeds (Rai)Peanuts (Moongphali)Chia seedsPistachio nutsHalim seedsFlax seeds (Alsi)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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