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White Hulled Sesame Seed
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Nutri-ScoreA

White Hulled Sesame Seed

Sesamum indicum

Clinical Encyclopedia

White hulled sesame seeds are nutrient-dense seeds known for their high oil content and rich flavor. They are a versatile ingredient in various cuisines and are packed with essential nutrients.

Scientific NameSesamum indicum
Region of OriginIndia
Popular Comparisons:
White Hulled Sesame Seed VS Sweet Acorn NutWhite Hulled Sesame Seed VS Acorn NutsWhite Hulled Sesame Seed VS Creamy Unsalted Almond ButterWhite Hulled Sesame Seed VS Almond Butter Crunchy UnsaltedWhite Hulled Sesame Seed VS Blanched Sliced AlmondsWhite Hulled Sesame Seed VS Almonds

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories573 kcal
Water
5%
Fiber11.8g
Total90.2g
Protein
17g(19%)
Fats
49.7g(55%)
Carbohydrates
23.5g(26%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in healthy fats, particularly polyunsaturated and monounsaturated fats, which support heart health and reduce inflammation.
✓High in protein and essential amino acids, making them an excellent addition to vegetarian and vegan diets.
✓Contains lignans, particularly sesamin, which may help lower cholesterol levels and improve liver function.
✓A good source of minerals such as calcium and magnesium, which are vital for bone health and metabolic functions.

Possible Risks & Side Effects

!Individuals with sesame allergies should avoid sesame seeds as they can trigger severe allergic reactions.
!Excessive consumption may lead to weight gain due to their high-calorie content.

How to Prepare & Consume

To maximize flavor and nutrient absorption, lightly toast sesame seeds before use. They can be added to salads, baked goods, or used to make tahini.

Smart Selection & Storage

How to Select

Choose sesame seeds that are fresh, with a nutty aroma and no signs of rancidity. Look for seeds that are plump and free from discoloration.

How to Store

Store sesame seeds in an airtight container in a cool, dark place or refrigerate to extend shelf life and maintain freshness.

Myths vs Realities

MythSesame seeds are only for Asian cuisine.+
RealitySesame seeds are versatile and can be used in various cuisines, including Mediterranean and Middle Eastern dishes.
MythEating sesame seeds will make you gain weight.+
RealityWhile sesame seeds are calorie-dense, they can be part of a balanced diet when consumed in moderation.
MythSesame seeds are not nutritious.+
RealitySesame seeds are highly nutritious, providing essential fats, protein, vitamins, and minerals.

Healthy Recipes

Sesame-Crusted Avocado Toast

A nutritious twist on classic avocado toast, topped with a crunchy sesame seed crust for added flavor and texture.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 2 tablespoons white hulled sesame seeds
  • 1 teaspoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
  3. 3. Spread the mashed avocado on the toasted bread and sprinkle with white hulled sesame seeds before serving.

Sesame Seed Energy Bites

These no-bake energy bites are packed with nutrients and perfect for a quick snack or pre-workout boost.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup white hulled sesame seeds
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a mixing bowl, combine rolled oats, almond butter, honey, and white hulled sesame seeds.
  2. 2. Stir in dark chocolate chips until well mixed.
  3. 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before enjoying.

Sesame-Citrus Quinoa Salad

A refreshing salad combining quinoa, citrus fruits, and a sesame dressing for a light and healthy meal.

Ingredients
  • 1 cup cooked quinoa
  • 1 orange, segmented
  • 1 grapefruit, segmented
  • 2 tablespoons white hulled sesame seeds
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, orange, grapefruit, and white hulled sesame seeds.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, and salt.
  3. 3. Pour the dressing over the salad and toss gently to combine.

Spicy Sesame Roasted Chickpeas

Crunchy roasted chickpeas coated in a spicy sesame seasoning, perfect for a healthy snack or salad topping.

Ingredients
  • 1 can chickpeas, drained and rinsed
  • 2 tablespoons olive oil
  • 1 tablespoon white hulled sesame seeds
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss chickpeas with olive oil, white hulled sesame seeds, paprika, cayenne pepper, and salt.
  3. 3. Spread on a baking sheet and roast for 25-30 minutes until crispy.

Creamy Sesame Dressing

A rich and creamy dressing made with tahini and white hulled sesame seeds, perfect for salads or dipping.

Ingredients
  • 1/4 cup tahini
  • 2 tablespoons white hulled sesame seeds
  • 2 tablespoons lemon juice
  • 1 tablespoon soy sauce
  • 1 garlic clove, minced
  • Water to thin
Instructions
  1. 1. In a bowl, combine tahini, white hulled sesame seeds, lemon juice, soy sauce, and minced garlic.
  2. 2. Whisk together, adding water gradually until desired consistency is reached.
  3. 3. Serve over salads or as a dip for vegetables.

Sesame Seed and Spinach Smoothie

A nutrient-rich smoothie blending spinach and white hulled sesame seeds for a healthy breakfast or snack.

Ingredients
  • 1 cup fresh spinach
  • 1 banana
  • 1 tablespoon white hulled sesame seeds
  • 1 cup almond milk
  • 1 tablespoon honey (optional)
Instructions
  1. 1. In a blender, combine spinach, banana, white hulled sesame seeds, almond milk, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Sesame Seed Crusted Salmon

A delicious and healthy salmon dish with a crunchy sesame seed crust, served with steamed vegetables.

Ingredients
  • 2 salmon fillets
  • 2 tablespoons white hulled sesame seeds
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Brush salmon fillets with olive oil and season with salt and pepper.
  3. 3. Press white hulled sesame seeds onto the top of each fillet and bake for 15-20 minutes until cooked through.

Sesame Seed Granola

A crunchy and wholesome granola packed with oats, nuts, and white hulled sesame seeds, perfect for breakfast or snacking.

Ingredients
  • 2 cups rolled oats
  • 1/2 cup mixed nuts, chopped
  • 1/4 cup honey
  • 1/4 cup coconut oil
  • 1/4 cup white hulled sesame seeds
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a large bowl, mix rolled oats, chopped nuts, honey, melted coconut oil, white hulled sesame seeds, and cinnamon.
  3. 3. Spread the mixture onto a baking sheet and bake for 20-25 minutes, stirring occasionally, until golden brown.

Sesame Seed Hummus

A creamy and flavorful hummus made with tahini and white hulled sesame seeds, perfect for dipping or spreading.

Ingredients
  • 1 can chickpeas, drained
  • 1/4 cup tahini
  • 2 tablespoons white hulled sesame seeds
  • 2 tablespoons lemon juice
  • 1 garlic clove, minced
  • Salt to taste
  • Olive oil for drizzling
Instructions
  1. 1. In a food processor, combine chickpeas, tahini, white hulled sesame seeds, lemon juice, minced garlic, and salt.
  2. 2. Blend until smooth, adding water if necessary to reach desired consistency.
  3. 3. Serve drizzled with olive oil and enjoy with pita or vegetables.

Sesame Seed and Vegetable Stir-Fry

A colorful and healthy stir-fry featuring a variety of vegetables and a sesame seed garnish for added crunch.

Ingredients
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons olive oil
  • 2 tablespoons white hulled sesame seeds
  • 2 tablespoons soy sauce
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Heat olive oil in a large pan over medium heat.
  2. 2. Add mixed vegetables and ginger, and stir-fry for 5-7 minutes until tender.
  3. 3. Stir in soy sauce and sprinkle with white hulled sesame seeds before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of sesame seeds?

Sesame seeds are rich in healthy fats, protein, and essential minerals, promoting heart health, bone strength, and overall well-being.

Can sesame seeds help with weight loss?

In moderation, sesame seeds can aid in weight management due to their high fiber content, which promotes satiety.

How should I store sesame seeds?

Store sesame seeds in an airtight container in a cool, dark place to maintain freshness and prevent rancidity.

Are sesame seeds gluten-free?

Yes, sesame seeds are naturally gluten-free and safe for individuals with gluten intolerance.

Can I eat sesame seeds raw?

Yes, raw sesame seeds can be consumed, but to enhance their flavor and nutrient absorption, toasting is recommended.

How do sesame seeds compare to other seeds in terms of nutrition?

Sesame seeds are higher in calcium and healthy fats compared to many other seeds, making them a unique nutritional choice.

What is tahini and how is it made?

Tahini is a paste made from ground sesame seeds, typically made by toasting and grinding the seeds until smooth.

Can sesame seeds be used in baking?

Yes, sesame seeds can be added to bread, cookies, and other baked goods for added flavor and nutrition.

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Comparisons
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Nutrients
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Featured Guides
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