Black sesame seeds are a variety of sesame seeds (Sesamum indicum) that are small, flat, and dark-colored with a slightly more intense, earthy flavor than white sesame seeds. They are commonly used in Asian, Middle Eastern, and African cuisines, both as a garnish and in dishes like desserts, sauces, and spice blends.
Unlike white sesame seeds, black sesame seeds are typically unhulled, meaning they retain their outer shell. This gives them a slightly crunchier texture and higher nutritional value, particularly in calcium, fiber, and antioxidants.
Nutritional Value (per 100g – raw black sesame seeds):
| Nutrient | Amount |
|---|---|
| Energy | ~565 kcal |
| Protein | 17–20 g |
| Total Fat | 48–50 g |
| – Saturated Fat | ~7 g |
| Carbohydrates | ~23 g |
| – Sugars | <1 g |
| Dietary Fiber | ~12 g |
| Calcium | 975–1100 mg |
| Iron | 14–16 mg |
| Magnesium | 350–370 mg |
| Phosphorus | ~620 mg |
| Potassium | ~470 mg |
| Zinc | ~7–8 mg |
| Vitamin B1 (Thiamine) | 0.8 mg |
| Folate | 95–100 µg |
Health Benefits of Black Sesame Seeds:
- Stronger Bones: Exceptionally rich in calcium, magnesium, and phosphorus, supporting bone density and strength.
- Powerful Antioxidants: Higher in antioxidants (like sesamin and sesamol) than white seeds, helping reduce oxidative stress.
- Heart Health: High in unsaturated fats and lignans that support cardiovascular function and lower cholesterol.
- Supports Skin & Hair Health: Often used in traditional medicine to promote hair growth and skin nourishment.
- Improves Digestion: High fiber content aids bowel regularity and gut health.
- Hormone Regulation: Lignans may support hormonal balance, particularly during menopause.
- Brain Support: Rich in healthy fats and B vitamins, which may aid memory and brain function.
- Boosts Immunity: Minerals like zinc, iron, and selenium help strengthen the immune system.