Sesame Seeds — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Sesame seeds nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 573 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 23 g | 8.36% |
| Fiber | 12 g | 42.86% |
| Sugars | 0 g | - |
| Glycemic Index | 35 | - |
| Protein | 18 g | 36% |
| Sodium | 11 mg | 0.48% |
| Total Fat | 50 | 64.1% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
12 g
✅ High Fiber Content
18 g
🧀 Good Protein Content
Sesame seeds facts & tips
Health benefits
- High in healthy fats such as monounsaturated and polyunsaturated fats, which support heart health by reducing bad cholesterol levels.
- Rich in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Contains essential vitamins and minerals such as calcium, magnesium, iron, and zinc, which support overall health and well-being.
- Provides antioxidants like sesamin and sesamol, which help protect the body from free radicals and reduce inflammation.
- Supports bone health due to their high calcium content, which is important for bone density and strength.
Health risks
- High calorie content which can contribute to weight gain if consumed in large quantities, particularly as a snack or ingredient in calorie-dense foods.
- High fat content though mostly healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
- Risk of allergic reactions in individuals allergic to sesame, causing symptoms like itching, swelling, difficulty breathing, or anaphylaxis.
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities due to their high fiber content.
How to choose sesame seeds
Sesame seeds should be uniform in color, either white, golden, or black, and have a slight sheen, indicating they are fresh and rich in oils. The seeds should be crisp and free from moisture.
Do not purchase sesame seeds that are clumped together or smell musty, as these are signs they have absorbed moisture and may have gone bad. Sesame seeds that are dull in appearance or have a bitter taste should also be avoided.
How to store sesame seeds
Sesame seeds should be kept in a sealed container in a cool, dark location. Storing them in the pantry can maintain their flavor and crunch for about 6-12 months. If you choose to refrigerate or freeze them, their shelf life can be extended to as long as 1-2 years.
Moisture exposure can lead to spoilage and deterioration of quality. It's best to keep them away from heat sources and humid areas. Always make sure the container is securely closed to maintain freshness and avoid contamination.
✅ Extra Tip
How long do they last?
Sesame seeds can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, sesame seeds can be refrigerated or frozen, where they can last up to 1-2 years.
What to do with leftovers?
Leftover sesame seeds can be used in a variety of culinary and non-culinary ways. In the kitchen, sesame seeds add a nutty flavor and crunchy texture to dishes like salads, stir-fries, breads, and baked goods. They can be toasted and sprinkled over vegetables, rice, or noodles, or used as a coating for meats and fish.
Beyond cooking, sesame seeds have several other uses. They can be used in DIY beauty treatments, such as mixing them with honey or yogurt to create an exfoliating body scrub. Sesame seeds can also be used in craft projects, such as creating textured art or adding a decorative touch to homemade candles or soaps. Additionally, sesame seeds can be planted in the garden to grow sesame plants, which produce more seeds over time. In traditional medicine, sesame seeds are sometimes consumed to support digestive health and provide a source of healthy fats and nutrients.
👨⚕️️ Medical disclaimer
How sesame seeds support specific health conditions
Sesame seeds are small seeds packed with nutrients, including calcium and magnesium, supporting bone health and muscle function. They are also a good source of healthy fats, particularly monounsaturated fats, promoting heart health by lowering cholesterol levels. Sesame seeds contain fiber, supporting digestive health, and their antioxidant content helps protect cells from oxidative stress, supporting immune health.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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