Here’s more about sesame seeds and why they deserve a spot in your diet.
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Sesame (Sesamum indicumL.)
In fact, sesame has been grown as a food crop for over5,000 years1.
Depending on where you live in the world, sesame seeds are used in different ways.
In terms of macronutrients, sesame seeds are highest in fat.
Saturated fats make up less than 15 percent of the total fats found in sesame seeds.
They’re also a good source of fiber andplant-based protein, containing up to21.9 percent protein1by weight.
But where sesame seeds really shine is in the vitamin and mineral department.
Here are a few health benefits related to eating sesame seeds and sesame products like tahini.
They are rich in minerals.
They provide disease-fighting antioxidants.
Sesame seeds are a concentrated source of protective plant compounds that support and protect overall health.
They may help lower blood pressure.
Sesame seeds contain nutrients that are essential for healthy blood pressure regulation, like calcium and magnesium.
Results from a 2022 study suggest eating tahini may alsobenefit blood pressure12.
In the study, 20 healthy men consumed 50 grams of tahini.
Eating them may support a healthy body weight.
Sesame seeds are high in protein and fiber, which are nutrients that help you feel full.
Studies show increasing your intake ofprotein13andfiber14could be a simple and effective way tosupport weight loss.
They’re a source of heart-healthy lignans.
The major lignan concentrated in sesame seeds is sesamin, which makes up about 50 percent of the sesamelignans1.
Interestingly, the lignan content of sesame seeds is related to their color.
However, more research is needed to confirm this potential benefit.
Allergies and side effects
More than1 million16adults and kids in the US are allergic to sesame.
However, there are ways to reduce antinutrient compounds in sesame seeds.
Cooking, soaking, andsproutingare all methods that significantly reduce antinutrient levels and enhance mineral bioavailability.
Lastly, like all nuts and seeds, sesame seeds are calorie-dense.
Sesame seeds vs. other seeds
Here’s how sesame seeds stack up to other popular seeds.
Sesame seeds are higher in calories and fat than chia seeds, but both are nutritious.
Like sesame seeds, flaxseeds can be sprinkled on dishes like oatmeal and baked goods.
Flaxseeds are said to have a nutty flavor and are larger and tougher than sesame seeds.
Both are good sources of nutrients, like iron, magnesium, and zinc.
Hemp seeds are milder tasting than sesame seeds but have a similar texture.
Plus, some research suggests roasting sesame seeds may help increase levels of certain antioxidants, including phenolic compounds.
What’s the deal with tahini?
It’s also delicious when drizzled over fruit and vegetables.
One tablespoon provides 88.8 calories, 2.61grams of protein, and 7.95 grams of fat.
you’re free to also make your own tahini at home.
Sesame seed recipes & cooking ideas
Sesame seeds are delish in both sweet and savory recipes.
Here are a few ways to incorporate these nutrient-packed gems into your diet.
Registered dietitianElla Davar, RD, CNDalso uses it to make homemade hummus, cookies, and more.
Shapiro likes to add sesame seeds to her favorite recipes to add a healthy dose of nutrients.
Sesame seeds are best stored in a cool environment away from sources of heat and sunlight.
Frequently Asked Questions
Are sesame seeds good for your gut?
How many sesame seeds should I eat per day?
There’s no set amount of sesame seeds you should eat in a day.
Are sesame seeds a superfood?
There’s no set definition of a superfood, but sesame seeds are certainly nutritious.
