Roasted Unsalted White Sesame Seeds
Sesamum indicumClinical Encyclopedia
Roasted Unsalted White Sesame Seeds provides 573 kcal, 17g of protein, 23.5g of carbohydrates, and 11.8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Roasted unsalted white sesame seeds are nutrient-dense seeds known for their rich flavor and numerous health benefits. They are an excellent source of healthy fats, protein, and essential minerals.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed as a topping for salads, soups, or incorporated into baked goods. Can also be ground into tahini.
Smart Selection & Storage
Choose seeds that are whole, unbroken, and free from any rancid smell.
Store in an airtight container in a cool, dark place or refrigerate for longer shelf life.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
A lignan that exhibits antioxidant properties and may help lower cholesterol levels.
"Sesame seeds are one of the oldest oilseed crops known to humanity, dating back to ancient civilizations."
Myths vs Realities
Healthy Recipes
Sesame-Crusted Avocado Toast
A delightful twist on classic avocado toast, featuring a crunchy sesame seed crust for added texture and flavor.
- 2 slices whole grain bread
- 1 ripe avocado
- 2 tablespoons roasted unsalted white sesame seeds
- Salt and pepper to taste
- Lemon juice to taste
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the ripe avocado in a bowl and mix in lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toasted bread and sprinkle with roasted sesame seeds before serving.
Sesame Seed Energy Bites
These no-bake energy bites are packed with nutrients and make for a perfect healthy snack on the go.
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey or maple syrup
- 1/4 cup roasted unsalted white sesame seeds
- 1/4 cup dark chocolate chips
- 1. In a mixing bowl, combine rolled oats, almond butter, honey, and sesame seeds.
- 2. Stir until well mixed, then fold in dark chocolate chips.
- 3. Form the mixture into small balls and refrigerate for 30 minutes before enjoying.
Roasted Sesame and Spinach Salad
A refreshing salad that combines fresh spinach with a zesty sesame dressing, perfect for a light meal.
- 4 cups fresh spinach
- 1/4 cup roasted unsalted white sesame seeds
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine fresh spinach and sesame seeds.
- 2. In a separate bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently before serving.
Sesame-Coconut Chia Pudding
A creamy and nutritious chia pudding topped with roasted sesame seeds and coconut for a delightful breakfast or dessert.
- 1/4 cup chia seeds
- 1 cup almond milk
- 1 tablespoon maple syrup
- 2 tablespoons roasted unsalted white sesame seeds
- 1/4 cup shredded coconut
- 1. In a bowl, mix chia seeds, almond milk, and maple syrup.
- 2. Stir well and let it sit for at least 4 hours or overnight in the fridge.
- 3. Top with roasted sesame seeds and shredded coconut before serving.
Sesame and Ginger Stir-Fried Quinoa
A nutritious quinoa dish stir-fried with vegetables and seasoned with a sesame-ginger sauce for a quick and healthy meal.
- 1 cup cooked quinoa
- 1 cup mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon grated ginger
- 2 tablespoons roasted unsalted white sesame seeds
- 1. In a pan, sauté mixed vegetables until tender.
- 2. Add cooked quinoa, soy sauce, and grated ginger, stirring to combine.
- 3. Sprinkle with roasted sesame seeds before serving.
Sesame Seed-Crusted Chicken Tenders
Healthy chicken tenders coated in a crunchy sesame seed crust, perfect for a protein-packed meal.
- 1 pound chicken breast tenders
- 1/2 cup whole wheat breadcrumbs
- 1/4 cup roasted unsalted white sesame seeds
- 1 egg
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C).
- 2. In a bowl, beat the egg and season with salt and pepper.
- 3. Dip chicken tenders in the egg, then coat with a mixture of breadcrumbs and sesame seeds before baking for 20-25 minutes until golden brown.
Sesame and Beetroot Hummus
A vibrant and nutritious hummus made with roasted beetroot and sesame seeds, perfect for dipping or spreading.
- 1 cup cooked chickpeas
- 1/2 cup roasted beetroot
- 2 tablespoons tahini
- 2 tablespoons roasted unsalted white sesame seeds
- Juice of 1 lemon
- 1. In a food processor, combine chickpeas, beetroot, tahini, sesame seeds, and lemon juice.
- 2. Blend until smooth, adding water if necessary to reach desired consistency.
- 3. Serve with fresh veggies or whole grain crackers.
Sesame Seed Granola Bars
Homemade granola bars packed with oats, nuts, and roasted sesame seeds for a healthy snack option.
- 2 cups rolled oats
- 1/2 cup mixed nuts (almonds, walnuts)
- 1/4 cup honey or maple syrup
- 1/4 cup roasted unsalted white sesame seeds
- 1/2 teaspoon cinnamon
- 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
- 2. Mix oats, nuts, honey, sesame seeds, and cinnamon in a bowl.
- 3. Spread the mixture in the baking dish and bake for 20-25 minutes until golden brown, then cool and cut into bars.
Sesame-Citrus Grilled Shrimp
Grilled shrimp marinated in a zesty citrus and sesame sauce, offering a light and flavorful seafood dish.
- 1 pound shrimp, peeled and deveined
- 2 tablespoons olive oil
- Juice of 1 orange
- 1 tablespoon soy sauce
- 2 tablespoons roasted unsalted white sesame seeds
- 1. In a bowl, mix olive oil, orange juice, soy sauce, and sesame seeds to create the marinade.
- 2. Add shrimp and marinate for 30 minutes.
- 3. Grill shrimp for 2-3 minutes on each side until cooked through, then serve.
Sesame Seed Veggie Burgers
Delicious and healthy veggie burgers made with black beans, quinoa, and roasted sesame seeds for added crunch.
- 1 can black beans, drained
- 1 cup cooked quinoa
- 1/2 cup breadcrumbs
- 1/4 cup roasted unsalted white sesame seeds
- 1 teaspoon cumin
- 1. In a bowl, mash black beans and mix with quinoa, breadcrumbs, sesame seeds, and cumin.
- 2. Form into patties and cook on a skillet over medium heat for 5-6 minutes on each side until golden brown.
- 3. Serve on whole grain buns with toppings of choice.
Frequently Asked Questions (FAQ)
Are roasted sesame seeds healthier than raw?
Roasted sesame seeds have enhanced flavor and may be easier to digest, but raw seeds retain more nutrients.
Can sesame seeds help with weight loss?
In moderation, sesame seeds can be part of a weight loss diet due to their healthy fats and fiber content.
How should I store sesame seeds?
Store in a cool, dark place in an airtight container to maintain freshness.
Are sesame seeds a good source of protein?
Yes, sesame seeds provide a good amount of plant-based protein.
Can sesame seeds cause allergies?
Yes, sesame seeds can cause allergic reactions in some individuals.
How many calories are in sesame seeds?
There are approximately 573 calories in 100 grams of roasted sesame seeds.
Do sesame seeds contain gluten?
No, sesame seeds are naturally gluten-free.
What is tahini?
Tahini is a paste made from ground sesame seeds, commonly used in Middle Eastern cuisine.