Read about the nutrition facts, health benefits, nutritional value and calories found in Sesame Seeds

Sesame Seeds Nutrition

No burgers are complete without buns being dotted with them. Crackers topped with it are simply awesome to dig into. They are incorporated into delicious Middle Eastern dishes like halva, tahini paste, and hummus dips too. Still puzzled about what that secret ingredient is? Well, if you have ever had Middle Eastern food, you’ve got it right. But for those still unaware as to what exactly it is; its sesame seeds behind those yummy foods. Believed to be one of the oldest products cultivated since ancient times and the oldest condiments used, sesame seeds are an integral part of cuisines across the world, particularly in breads and buns as toppers. Characterized by tiny, flat seeds obtained from the tall annual sesame plant, sesame seed is revered for its nutty taste and crunchy flavor, found in a host of colors, including white, yellow, black and red. ‘Tiny but tough’ can best describe the sesame seed as this diminutive menu item offers a plethora of health benefits. And to add some more knowledge to your list of sesame seeds, just half a cup of them contains three times more calcium than half a cup of whole milk. Read on as we guide you through some of the best health benefits of sesame seeds, besides the distinctive flavor they add to your dishes.



A native to Indonesia and East Africa, the sesame plant trials back to as far as 3,000 BC, with the seeds reported to be the first recorded seasoning in history. As per Assyrian legend, the gods drank wine prepared from sesame seeds when they gathered to create the world. The sesame plant was extensively cultivated in Mesopotamia, with its uses in the Greek and Roman cuisines. The seeds and oils were used for culinary, medicinal, health and beauty purposes. During the same time, the Chinese burnt sesame oil as a light source and for making soot for their ink-blocks. Gradually, the plant spread to the Indian subcontinent and was introduced to other parts of Asia and throughout Africa. The African slaves took sesame seeds, known by the name of benné seeds, to America in the 17th century where they were eventually integrated into Southern dishes. Today, sesame seeds and their products are significantly used in Arab, Indian, Chinese and Japanese cuisines. The seeds are used as topping on breads and cakes, and incorporated into the preparation of spreads, like sesame butter and tahini. The oil, on the other hand, is used in cooking, for seasoning, and as a condiment. The largest sesame seed producing countries are China, India, and Mexico, others being Burma, Nigeria, Sudan, and Ethiopia where they constitute one of the main commercial crops.


Health Benefits of Sesame Seeds


  • Since a handful of sesame seeds contain more calcium than a glass of milk, they are beneficial for maintaining bones and preventing disorders related to week bones and teeth. As such, osteoporosis in middle aged and older women is prevented to a great extent.

  • Sesame seeds have anti-cancer properties due to the presence of sesamin and sesamolin. Consuming sesame seeds regularly has been proved to inhibit the development and growth of cancerous cells and help in its treatment.

  • Intestinal worm infection is prevented and worms are eliminated from the intestines effectively with sesame seeds. They contain dietary fiber which promotes good digestive health, cures constipation and treats other related disorders.

  • One of the greatest benefits of sesame seeds is related to phytosterols. These compounds, found in abundant amounts, help in lowering blood cholesterol, improving heart health, enhancing immune system and decreasing the risk of malignancies.

  • By lowering and preventing high blood pressure and cholesterol, the sesamolin and sesamin in sesame seeds are beneficial for protecting against cardiovascular system diseases and disorders.

  • Menopausal women suffering from various menopausal symptoms, like hot flushes and insomnia, are successfully alleviated with sesame seeds consumption, especially the black varieties.

  • Sesame seeds and sesame oil are highly effective for healthy skin and stronger hair. The oil contains properties which soothes skin burns and prevents several skin related disorders.

  • The chemical structure of sesame seeds has unique abilities of relieving tension and stress when consumed regularly. Besides, they are used for nourishing the nervous system and bringing relief to fatigue and insomnia.

  • By breaking down the alcohol effect and detoxifying harmful substances, sesame seed contributes to the proper functioning of the liver.

  • The high copper content in sesame seeds prevents and relieves arthritis, apart from strengthening the bones, joints and blood vessels.

  • Sesame seeds are also effective in lowering high blood pressure, alleviating asthma and preventing migraine attacks, due to the presence of magnesium in good amounts.

  • They are used in the enlargement and firming of women’s breasts. For this, they can be consumed in food or its oil can be applied externally over the breasts.

  • Regular application of sesame seed oil over the skeleton system, especially major joints like knee, elbow and shoulder helps in protecting from arthritis and other health conditions.

  • The oil is extremely beneficial for good oral health. Mouth gargling of this oil reduces the bacteria by almost 85%, giving you fresh breath and shining teeth.

  • Other health benefits associated with sesame seeds include preventing Alzheimer’s disease and cataract, reducing chronic pain and muscle spasms, slowing the aging process, inducing better sleep, increasing vitality and alertness and treating chronic diseases.


Sesame Seeds Nutrition Facts

Amount: 100 g

Total Weight: 100 g


Basic Components

18 g
4.7 g
4.5 g
714 mg
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
23 g
Dietary Fiber
12 g
300 mg

Fats & Fatty Acids

Total Fat
50 g
Saturated Fat
7 g
Monounsaturated Fat
19 g
Polyunsaturated Fat
22 g
Omega-3 Fatty Acids
376 mg
Omega-6 Fatty Acids
21 g
Vitamin A
9 IU
Vitamin E
250 mcg
791 mcg
247 mcg
4.5 mg
Vitamin B6
790 mcg
97 mcg
Pantothenic Acid
50 mcg
25.6 mg
0.98 g
15 mg
351 mg
629 mg
468 mg
11 mg
7.8 mg
4.1 mg
2.5 mg
34 mcg

How many calories in sesame seeds (per 100 gm)

Sesame seeds have about 573 calories per 100 gm of weight.


How to Buy Sesame Seeds


  • Sesame seeds are available in prepackaged containers and bulk bins in the spice aisles of the supermarkets and at natural food stores.

  • You can choose from whole, husked, or air-dried seeds, found in black, brown, red, yellow or white color. However, the most common variety is the pale, grayish-ivory color.

  • Since sesame seeds are likely to become rancid due to the high oil content, always purchase them in small quantities.

  • When buying in bulk, smell the sesame seeds for freshness, lest you pick up the spoilt varieties.


Sesame Seeds Storage Tips


  • Store unhulled sesame seeds in an airtight container in a cool, dry, dark place.

  • After the seeds are hulled, they are prone to rancidity and hence, should be stored in the refrigerator or freezer.

  • When stored under proper storing conditions, sesame seeds can last for three months at room temperature, six months in the refrigerator and up to one year in the freezer.

  • Sesame oil is comparatively stable and can be kept for several years without spoiling, even in hot climates.

More About Sesame Seeds