Sesame Seeds

By Holly Bieler
Updated on 26. Jul. 2020

Sesame seeds might be small, but they're surprisingly mighty when it comes to nutrition.

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Sesame seeds...

  • ...strengthen the bones.
    Hardly any other food contains as much phosphorus and calcium, the essential minerals that keep bones hard. Just 100 grams of sesame seeds contain an incredible783 mg of calcium and 607 gm of phosphorus.
  • a healthy immune system.
    Sesame seeds contain a considerable amount of magnesium, a mineral which supports healthy muscles and nervous system function.
  • ...can keep you looking young.
    Sesame seeds are packed with vitamin E, which protects the skin from wrinkles and the body’s cells from harmful influences.
  • ...contain healthy fat.
    The majority of the sesame seed’s fat comprises healthy monounsaturated and polyunsaturated fatty acid, which support the heart, blood vessels and brain.
  • ...are high in protein.
    Sesame seeds are a great source of vegetable protein. 50 g already covers a seventh of your average daily requirement.
  • ...are heart-healthy.
    Sesame seeds are in potassium, which helps keep the heart healthy.
  • ...aid digestion.
    Sesame seeds are incredibly rich in fiber, which supports a healthy and effective digestive system.
  • ...are great for vegetarians.
    In addition to its protein content, sesame seeds are also incredibly high in iron.

What You Should Know About Sesame Seeds

Sesame is considered the oldest oil plant in the world. It's been cultivated for thousands of years, although it is fairly difficult to harvest. The sesame seed's outer shell is extremely hard, and only reveals its oil-rich and nutritious seeds after it's been picked, dried and ripened. Thus the saying, "Open sesame!"

Sesame seeds are the base of a range of classic dishes throughout the world, including hummus in the Middle East and the Japanese, Gomasio, a mixture of roasted, ground sesame and sea salt.


The original home of sesame is in Africa.


You can buy sesame seeds all year round.


Sesame seeds have a distinct, savory and nutty flavor.

Our Favorite Sesame Seed Recipes

Find all our recipes with sesame seeds here.

How Healthy Are Sesame Seeds?

Sesame seeds are one of the healthiest things you can eat. This is largely due to their powerful healthy fat content, as sesame seeds contain almost 100 percent unsaturated fatty acids, virtual medicine for the blood vessels and heart.

Sesame seeds are also rich in vitamins and minerals. 100 grams contain 740 mg calcium, 340 mg magnesium, and 8 mg zinc, minerals which play vital roles in keeping the bones and teeth hard, the heart healthy and the immune system strong. 

No wonder that in ancient Chinam sesame seeds were thought to prolong your lifespan. 

Calories 560
Protein 18 g
Fat 50.4 g
Carbohydrates 10 g
Fiber 11.4 g

Shopping and Cooking Tips


It's best to purcahse organic sesame seeds, as standard farm practices can leave sesame seads with pollutants and chemical residues.  


The sesame seed's high content of valuable unsaturated fatty acids means it can quickly go rancid, so they should be kept in a cool and dark place. However even packed away from air and light, these seeds don't last forever, so it's best not to purchase them in large quantities. 


Depending on the recipe, you can roast sesame seeds briefly - just toss them briefly in an oiled pan until they emit a nutty aroma.

What to Make With Sesame Seeds

A sprinkle of sesame seeds adds flavor, crunch and nutrients to an array of dishes, from muesli to vegetable dishes to soups, yogurt or salads. 

Sesame seeds are also delicious in baked goods, from cakes to rolls.

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