Home/Seeds/Sesame Seeds
Back to Home
Sesame Seeds
Seeds
Nutri-ScoreA

Sesame Seeds

Sesamum indicum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

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.

Sesame seeds are small, oil-rich seeds that are packed with nutrients, including healthy fats, protein, and various vitamins and minerals. They are known for their nutty flavor and are commonly used in cooking and baking.

Also known as:
SesameTil
Scientific NameSesamum indicum
Region of OriginAfrica and India
Popular Comparisons:
Sesame SeedsSesame SeedsVSSweet Acorn NutSweet Acorn NutSesame SeedsSesame SeedsVSAcorn NutsAcorn NutsSesame SeedsSesame SeedsVSCreamy Unsalted Almond ButterCreamy Unsalted Almond ButterSesame SeedsSesame SeedsVSCrunchy Unsalted Almond ButterCrunchy Unsalted Almond ButterSesame SeedsSesame SeedsVSBlanched Sliced AlmondsBlanched Sliced AlmondsSesame SeedsSesame SeedsVSAlmondsAlmondsSesame SeedsSesame SeedsVSCanary SeedCanary SeedSesame SeedsSesame SeedsVSAndean Coigue SeedAndean Coigue SeedSesame SeedsSesame SeedsVSAnise SeedAnise SeedSesame SeedsSesame SeedsVSAnise SeedsAnise Seeds

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%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.79 mg (66%)
Vitamin b6 (pyridoxine)0.79 mg (61%)
Vitamin E0.25 mg (2%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium975 mg (98%)
Iron14.55 mg (81%)
Magnesium351 mg (88%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in healthy fats, particularly polyunsaturated and monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.
✓High in antioxidants, including sesamin and sesamol, which may help protect against oxidative stress and inflammation.
✓A good source of plant-based protein, making them an excellent addition to vegetarian and vegan diets.
✓Contains high levels of calcium and magnesium, which are essential for bone health and muscle function.

Possible Risks & Side Effects

!Individuals with sesame allergies should avoid sesame seeds as they can trigger severe allergic reactions.
!Excessive consumption may lead to gastrointestinal discomfort due to their high fiber content.

How to Prepare & Consume

Sesame seeds can be consumed raw, toasted, or ground into tahini. Toasting enhances their flavor, while grinding increases nutrient absorption.

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 uniform in color and size.

How to Store

Store sesame seeds in an airtight container in a cool, dark place. For longer shelf life, refrigerate or freeze them.

Myths vs Realities

MythSesame seeds are only for flavoring.
RealitySesame seeds are highly nutritious and provide significant health benefits beyond just flavor.
MythAll sesame seeds are the same.
RealityThere are different types of sesame seeds (white, black, and brown), each with unique flavors and nutritional profiles.
MythSesame seeds are not suitable for weight loss.
RealityWhen consumed in moderation, sesame seeds can support weight loss due to their fiber content.

Healthy Recipes

Sesame-Crusted Grilled Salmon

This dish features salmon fillets coated in a flavorful sesame seed crust, grilled to perfection for a healthy and delicious meal.

Ingredients
  • 2 salmon fillets
  • 1/4 cup sesame seeds
  • 2 tablespoons olive oil
  • 1 tablespoon soy sauce
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, mix olive oil, soy sauce, garlic powder, salt, and pepper.
  3. 3. Coat the salmon fillets with the mixture, then press sesame seeds onto both sides.
  4. 4. Grill the salmon for 4-5 minutes on each side, or until cooked through.

Sesame Seed Energy Bites

These no-bake energy bites are packed with nutrients and flavor, making them a perfect snack for a quick energy boost.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup sesame seeds
  • 1/4 cup mini chocolate chips
  • 1/4 cup chopped nuts
Instructions
  1. 1. In a mixing bowl, combine all ingredients until well mixed.
  2. 2. Roll the mixture into small balls, about 1 inch in diameter.
  3. 3. Place on a baking sheet and refrigerate for at least 30 minutes before serving.

Spicy Sesame Seed Tofu Stir-Fry

This vibrant stir-fry features crispy tofu and colorful vegetables, all tossed in a spicy sesame sauce for a nutritious meal.

Ingredients
  • 1 block firm tofu, cubed
  • 2 tablespoons sesame oil
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sriracha
  • 1/4 cup sesame seeds
Instructions
  1. 1. Heat sesame oil in a pan over medium heat. Add cubed tofu and cook until golden brown.
  2. 2. Add bell pepper and broccoli, stir-frying for 5-7 minutes until tender.
  3. 3. In a small bowl, mix soy sauce and sriracha, then pour over the stir-fry and toss to coat. Sprinkle sesame seeds before serving.

Sesame Seed and Avocado Salad

This refreshing salad combines creamy avocado, crunchy vegetables, and a zesty sesame dressing for a light and healthy meal.

Ingredients
  • 2 ripe avocados, diced
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup sesame seeds
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine diced avocados, cucumber, and cherry tomatoes.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and sprinkle sesame seeds on top before serving.

Sesame Seed Hummus

This creamy hummus is made with tahini and sesame seeds, offering a nutty flavor that pairs perfectly with veggies or pita bread.

Ingredients
  • 1 can chickpeas, drained
  • 1/4 cup tahini
  • 2 tablespoons sesame seeds
  • 2 tablespoons olive oil
  • 1 garlic clove
  • Juice of 1 lemon
  • Salt to taste
Instructions
  1. 1. In a food processor, combine chickpeas, tahini, sesame seeds, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water as needed to reach desired consistency.
  3. 3. Serve with fresh vegetables or pita chips.

Sesame Seed Quinoa Bowl

This nutritious quinoa bowl is topped with roasted vegetables and a sesame dressing, making it a perfect meal for any time of the day.

Ingredients
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 cup mixed vegetables (carrots, zucchini, bell peppers)
  • 2 tablespoons sesame oil
  • 2 tablespoons soy sauce
  • 1/4 cup sesame seeds
Instructions
  1. 1. Cook quinoa in vegetable broth according to package instructions.
  2. 2. Roast mixed vegetables in the oven at 400°F for 20 minutes.
  3. 3. In a bowl, combine cooked quinoa, roasted vegetables, sesame oil, soy sauce, and sprinkle sesame seeds on top before serving.

Sesame Seed Banana Bread

This healthy banana bread is infused with sesame seeds, adding a delightful crunch and nutty flavor to a classic treat.

Ingredients
  • 3 ripe bananas, mashed
  • 1/4 cup honey
  • 1/4 cup coconut oil, melted
  • 1 teaspoon vanilla extract
  • 1 cup whole wheat flour
  • 1/2 cup sesame seeds
  • 1 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F and grease a loaf pan.
  2. 2. In a bowl, mix mashed bananas, honey, coconut oil, and vanilla until smooth.
  3. 3. In another bowl, combine flour, sesame seeds, and baking soda. Gradually mix into the wet ingredients.
  4. 4. Pour the batter into the loaf pan and bake for 50-60 minutes until a toothpick comes out clean.

Sesame Seed-Crusted Chicken Tenders

These baked chicken tenders are coated in a crunchy sesame seed crust, offering a healthier alternative to fried chicken.

Ingredients
  • 1 pound chicken tenders
  • 1/2 cup breadcrumbs
  • 1/4 cup sesame seeds
  • 1 egg, beaten
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix breadcrumbs, sesame seeds, garlic powder, salt, and pepper.
  3. 3. Dip each chicken tender in the beaten egg, then coat with the breadcrumb mixture, placing them on the baking sheet.
  4. 4. Bake for 20-25 minutes until golden and cooked through.

Sesame Seed and Spinach Pesto

This unique pesto uses sesame seeds for a nutty twist, perfect for pasta, sandwiches, or as a dip.

Ingredients
  • 2 cups fresh spinach
  • 1/4 cup sesame seeds
  • 1/4 cup olive oil
  • 1 garlic clove
  • Juice of 1 lemon
  • Salt to taste
Instructions
  1. 1. In a food processor, combine spinach, sesame seeds, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding more olive oil if necessary to reach desired consistency.
  3. 3. Use immediately or store in the refrigerator for up to a week.

Sesame Seed Veggie Burger

These hearty veggie burgers are packed with flavor and nutrition, featuring a sesame seed base for added crunch and health benefits.

Ingredients
  • 1 can black beans, drained
  • 1/2 cup cooked brown rice
  • 1/4 cup sesame seeds
  • 1/4 cup breadcrumbs
  • 1 tablespoon soy sauce
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mash black beans and mix with brown rice, sesame seeds, breadcrumbs, soy sauce, cumin, salt, and pepper.
  2. 2. Form the mixture into patties and refrigerate for 30 minutes.
  3. 3. Cook on a skillet over medium heat for 5-7 minutes on each side until heated through and crispy.

Frequently Asked Questions (FAQ)

What are the health benefits of sesame seeds?

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

Can sesame seeds help with weight loss?

In moderation, sesame seeds can aid weight loss 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; refrigeration can extend shelf life.

Are sesame seeds safe for everyone?

While generally safe, individuals with sesame allergies should avoid them.

Can sesame seeds be eaten raw?

Yes, raw sesame seeds can be eaten as a snack or added to dishes for extra nutrition.

What is tahini?

Tahini is a paste made from ground sesame seeds, commonly used in Middle Eastern cuisine.

Do sesame seeds contain gluten?

No, sesame seeds are naturally gluten-free.

How can I incorporate sesame seeds into my diet?

You can add sesame seeds to salads, smoothies, baked goods, or use them as a topping for various dishes.

Related Superfoods
Abalone Fresh Abalone Sweet Acorn Nut
Comparisons
Sesame Seeds vs Sweet Acorn Nut Sesame Seeds vs Acorn Nuts Sesame Seeds vs Creamy Unsalted Almond Butter
Nutrients
Protein in Sesame Seeds Calories in Sesame Seeds Vitamin-c in Sesame Seeds Magnesium in Sesame Seeds
Featured Guides
Health Benefits of Sesame Seeds Healthy Recipes with Sesame Seeds
Rankings
Seeds high in calcium Seeds high in magnesium Seeds low in carbohidratos Seeds low in índice glucémico