Sesame seeds are rich in protein, vitamins, minerals, and antioxidants. They are commonly added to certain foods to provide a nutty flavor and crunchy texture.

Sesame seeds are also used as an ingredient in soap, cosmetics, lubricants, and medicines.

Nutrition Profile

Sesame seeds contain a variety of healthy nutrients. As a rich source of protein, they are a great addition to vegetarian and vegan diets.

They’re also packed with copper, which helps make and red blood cells and also supports your immune system function. In fact, just one cup of dried sesame seeds gives you 163% of your daily value of copper.

Sesame seeds are an excellent source of manganese and calcium, both of which help your bones grow healthy and strong. Calcium also plays a role in nerve signal transmission, muscle movement, blood vessel function, and hormone release.

Other vitamins and minerals found in sesame seeds include:

• Phosphorous
• Magnesium
• Iron
• Zinc
• Molybdenum
• Selenium
• Vitamin B1
• Nutrients per Serving

A quarter-cup serving of dried sesame seeds contains:

• Calories: 206
• Protein: 6 grams
• Fat: 18 grams
• Carbohydrates: 8 grams
• Sodium: 4 milligrams
• Fiber: 4 grams
• Sugar: 0 grams

Things to Watch Out For

Because sesame seeds contain a high amount of fiber, eating too many of them may cause bowel obstructions—when something blocks your large or small intestine—in people who have a large stricture, or narrowing of the bowel.

For people with this issue, sesame seeds may also cause ischemia—when your body doesn’t get enough blood—or perforation (a small hole or tear).

How to Store and Prepare Sesame Seeds

Sesame seeds should be stored in an airtight container. Unrefrigerated seeds can be kept in a cool, dry place for up to three months. If you refrigerate the seeds, they will last up to six months; frozen ones will be good for up to one year.

Sesame seeds can be found in a number of different colors, including brown, red, black, yellow, and ivory. Many people say that the darker seeds have the most flavor.

In European and North American cuisines, sesame seeds are mostly used as a garnish for savory dishes, bread, and pastries. However, Asian, South American, and African cuisines feature sesame seeds more heavily in both sweet and savory dishes.

Sesame seeds can be eaten raw, or they can be baked or toasted to bring out more of their natural nutty flavor. They are a common topping on bagels, burger buns, salads, and breadsticks. They can also be tossed into salads. Tahini, which is a main ingredient in hummus, is made from ground sesame seeds.

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