Sesame seeds are small, oil-rich seeds derived from the Sesamum indicum plant. They come in various colors, including white, black, and brown, and are known for their nutty flavor and rich nutrient profile.
Used both whole and ground, sesame seeds are a common ingredient in a wide range of global cuisines—sprinkled on breads, added to salads, used in tahini (sesame paste), or incorporated into sweets and snacks. In addition to their culinary appeal, sesame seeds are highly valued for their health benefits, being a rich source of healthy fats, protein, fiber, and essential minerals like calcium, magnesium, and iron.
Nutritional Value (per 100g – raw sesame seeds):
| Nutrient | Amount |
|---|---|
| Energy | 573 kcal |
| Protein | 17.7 g |
| Total Fat | 49.7 g |
| – Saturated Fat | 7.0 g |
| – Polyunsaturated Fat | 21.8 g |
| – Monounsaturated Fat | 18.8 g |
| Carbohydrates | 23.4 g |
| – Sugars | 0.3 g |
| Dietary Fiber | 11.8 g |
| Calcium | 975 mg |
| Iron | 14.6 mg |
| Magnesium | 351 mg |
| Phosphorus | 629 mg |
| Potassium | 468 mg |
| Zinc | 7.8 mg |
| Vitamin B6 | 0.8 mg |
| Folate | 97 µg |
Health Benefits of Sesame Seeds:
- Supports Bone Health: Rich in calcium, magnesium, and phosphorus—essential for maintaining strong bones.
- Heart Health: High in healthy fats (especially poly- and monounsaturated) that help reduce bad cholesterol (LDL).
- Rich in Antioxidants: Contains lignans (like sesamin and sesamol) that fight oxidative stress and inflammation.
- Improves Blood Pressure: Magnesium and other compounds may help lower blood pressure naturally.
- Supports Digestion: High fiber content promotes healthy digestion and regular bowel movements.
- Helps Manage Blood Sugar: Low glycemic index and fiber help regulate blood sugar levels.
- Boosts Immunity: Packed with essential minerals like zinc and iron that support immune function.
- Hormonal Balance: Lignans may help balance hormones, especially in women.