Sesame Seeds

sesame-seedsSesame seeds are a great source of food and oil due to it’s high level of health benefits and contains antioxidants, omega 6, carbohydrates and proteins.

What is Sesame Seeds?

Sesame is a flowering plant that can be found in tropical regions around the world. Sesame had been cultivated for well over 3,000 years mainly for its edible seeds which grow in pods. There are many species of sesame and most are highly tolerant to water scarcity conditions where other crops fails to grow.

Sesame seeds has one of the highest oil contents compared to other seeds, and with a rich nutty flavor, it had became a common ingredient added to foodstuffs all across the world. The popularity of sesame seeds stemmed from the high level of health benefits that it can provide. Sesame seeds are rich in natural antioxidants, Omega 6 fatty acids, carbohydrates, and proteins.

Sesame Seeds Nutrition

Sesame seeds contains high oil contents, antioxidants, protein, carbohydrates, omega 6 fatty acids, vitamins, and dietary fiber with potential anti-cancer as well as health promoting properties.

Sesame Seeds Nutritional value per 100 g (3.5 oz)
Energy 573 kcal
Carbohydrates 23.45 g
Sugars 0.3 g
Dietary fiber 11.8 g
Fat 49.67 g
Saturated 6.957 g
Monounsaturated 18.759 g
Polyunsaturated 21.773 g
Protein 17.73 g
Thiamin (B1) 0.791 mg
Riboflavin (B2) 0.247 mg
Niacin (B3) 4.515 mg
Pyridoxine (B6) 0.79 mg
Folate (B9) 0.097 mg
Vitamin A 9 IU
Vitamin E 0.25 mg
Trace metals
Calcium 975 mg
Iron 14.55 mg
Magnesium 351 mg
Phosphorus 629 mg
Potassium 468 mg
Sodium 11 mg
Zinc 7.75 mg


Sesame Seeds Benefits

– Provide relief for joint inflammation.

– Promote healthier bones.

– Lower LDL (bad) cholesterol and triglycerides and raise HDL (“good” cholesterol) levels.

– Prevent cardiovascular diseases.

– Protect against cancer.

– Promote brain health.

– Curb free radical damages.

How to Eat Sesame Seeds

Sesame seeds have a nutty flavor that become more pronounced after being roasted for a short period. Sesame seeds can be used in all aspects of cooking.

1. Sesame seeds can be dry fried and sprinkle over breads, biscuits, cakes, salads and whatever you can think of.

2. Sesame seeds can be roasted and crushed to be sprinkled over desserts, sundaes or ince-cream.

3. Sesame seeds can be added to bakery products or baked together with the products.

4. Sesame seeds are also used to manufacture margarine.

In fact, sesame seeds can be used in all sorts of cookings. You may want to contribute your creative ways of eating sesame seeds here?


Sesame seeds can be a serious allergen to some people including infants (though not common). People who had shown symptoms of allergy to other food have a higher chance of being allergy to sesame.

Thus, persons with previous history of allergic reactions to seed and nuts are advise to observe caution when consuming sesame seeds.

Where to Buy Sesame Seeds?

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