Key takeaways:
Sesame seeds are rich in antioxidants, healthy fats, and essential minerals. These nutrients may help with cholesterol, blood pressure, and blood sugar regulation.
You can eat sesame seeds raw or toasted. Toasting sesame seeds not only enhances the flavor — it also boosts the antioxidant content.
Try sprinkling sesame seeds on savory dishes, adding them to dressings, or baking them into snacks and sweets.
You may recognize sesame seeds as the little white seeds that sit delicately on top of hamburger buns. But sesame seeds are much more than decorative bread-toppers. They’re rich in minerals, antioxidants, and nutritious fats that may have health benefits, from lowering cholesterol to supporting bone health.
But to get the nutritional benefits of sesame seeds, you’ll need to eat more than the few on top of a bun. Let’s take a look at some of the advantages of sesame seeds, plus ways to add them to your diet.
Sesame seed nutrition
Sesame seeds pack a lot of nutritional value. A ½ oz serving of sesame seeds (about 1.5 tbsp to 2 tbsp) provides:
Calories: 103
Carbohydrates: 4 g
Fat: 9 g (1.3 g saturated fat, 7.7 g unsaturated fat)
Fiber: 2 g
Protein: 3
Sesame seeds are also a source of vitamins and minerals, including:
Thiamin (vitamin B1): 0.14 mg (12% daily value, or DV)
Iron: 2.4 mg (15% DV)
Calcium: 175 mg (14% DV)
Phosphorus: 115 mg (9% DV)
Magnesium: 63 mg (15% DV)
Zinc: 1.4 mg (13% DV)
Copper: 0.73 mg (68% DV)
Selenium: 6.2 mcg (11% DV)
And while you won’t see it listed on nutrition labels, sesame seeds also provide powerful antioxidants, including:
Lignans: These are phytoestrogens, plant compounds that may act like the hormone estrogen in your body.
Phytosterols: These compounds — sometimes called plant sterols — have anti-inflammatory properties that may reduce your risk of developing chronic conditions.
Health benefits of sesame seeds
Here’s what the science says about some of the potential health benefits of sesame seeds.
1. Heart health
Eating sesame seeds may help decrease some of the risk factors for heart disease, including high cholesterol and high blood pressure. These benefits are likely due to the combination of sesame seeds’:
Fat
Fiber
Antioxidants
Minerals
Foods to prevent heart disease: Seeds and nuts, fruits and veggies, and oily fish are just a few examples of the best foods for heart health.
Sunflower seeds’ health benefits: These tiny but mighty seeds contain heart-healthy nutrients like plant protein, unsaturated fats, fiber, and antioxidants.
Can you meet your protein requirements without meat? Yes. Here are some plant-based protein sources to emphasize if you follow a vegan or vegetarian diet.
One small study looked at people with high cholesterol. Participants who ate about 4.5 tbsp of sesame seeds daily saw a decrease in total cholesterol levels. They also lowered their levels of “bad” cholesterol, low-density lipoprotein (LDL).
And a review of studies suggests that the nutrients in sesame seeds may help lower blood pressure. But note that some of these studies used sesame seeds, while others used sesame oil or sesame supplements (capsules).
Many of the nutrients in sesame oil are very similar to those in sesame seeds. But their nutritional profiles aren’t identical. For example, sesame oil has more fat than sesame seeds, but it doesn’t contain fiber or protein.
2. Diabetes management
The lignans in sesame seeds may also help lower blood sugar, particularly in people with Type 2 diabetes. But note that most studies in this review focused on sesame oil or supplements, not seeds.
3. Cancer prevention
The antioxidants in sesame seeds may have anti-cancer properties, particularly with certain types of cancer. These antioxidants may help by:
Slowing the growth of cancer cells
Preventing cancer cells from multiplying
Preventing cancer cells from spreading
4. Support for bone health
Sesame seeds contain calcium, magnesium, and phosphorus. This combination of minerals is important for bone health. These minerals help maximize bone development during growth, and they help minimize bone loss as we age.
Research suggests that the lignans in sesame may help promote healing of bone fractures in people with osteoporosis. And a study on rodents suggests that lignans may actually help prevent osteoporosis. But more studies are needed to test the effects and dosages in humans.
5. Decreases inflammation
The lignans in sesame seeds may be anti-inflammatory. In animal studies, sesame seeds were linked to lowered inflammation in diseases like arthritis and colitis (an inflammatory bowel disease). But we need more research in humans.
Are there any risks to eating sesame seeds?
There are some groups of people who should limit or avoid sesame seeds, including those who:
Have a sesame allergy: An estimated 1 in 400 of children and adults have a sesame allergy. The FDA lists sesame as one of the nine major food allergens in the U.S.
Are prone to certain types of kidney stones: Sesame seeds are moderately high in oxalate, which means they can contribute to the formation of calcium oxalate kidney stones.
How to add sesame seeds to your diet
Sesame seeds add a delicious nutty taste and crunch to all kinds of sweet and savory meals. You can add them to your diet by:
Sprinkling them onto stir-fries, noodle dishes, salads, or rice bowls
Using them as garnish for thick soups, such as butternut squash, lentil, or pea
Adding them to salad dressing
Using them as a crust for tofu, salmon, or chicken by pressing them into the surface before pan-searing or baking
Adding tahini (sesame seed paste) to smoothies, yogurt, or hummus — or using it as a sandwich spread
Baking them into cookies, energy bites, or granola bars
How to toast sesame seeds
You can eat sesame seeds raw or toasted. Toasting them deepens their nutty flavor. And some studies also show that heat may increase the concentration of some of sesame seeds’ beneficial antioxidants.
To toast sesame seeds on the stovetop:
Add seeds to a pan.
Toast for about 3 to 5 minutes while stirring constantly, until the seeds are fragrant and slightly brown.
Hint: Don’t walk away from the pan, since the seeds burn easily.
To roast sesame seeds in the oven:
Spread sesame seeds over a baking sheet lined with parchment paper.
Roast 5 to 7 minutes at 350°F.
Stir once or twice to ensure even browning.
Frequently asked questions
Sesame seeds come from the sesame plant (Sesamum indicum). This plant grows in tropical climates. But it can also grow in hot, dry areas of the U.S. The seeds grow inside small pods on long stems. The stems are then harvested and left to dry out. Once the pods are dry, the seeds fall out naturally (or with a light shake).
Yes, like all nuts and seeds, sesame seeds can lose their freshness. Sesame seeds have a shelf life of about 6 to 12 months if stored in an airtight container in a cool, dark pantry. You can help sesame seeds stay fresh for longer by refrigerating or freezing them.
Aim for a handful of sesame seeds (around 2 tbsp) daily to benefit from their nutrients. Sesame seeds work well in stir-fries, salads, or as a topping for yogurt or oatmeal. You can also blend the seeds to make tahini (sesame paste). Toasting sesame seeds bumps up their flavor and their antioxidant content. You can also get the nutrients of sesame seeds by consuming sesame oil. Just note that sesame oil doesn’t contain fiber or protein like the seeds do.
Sesame seeds come from the sesame plant (Sesamum indicum). This plant grows in tropical climates. But it can also grow in hot, dry areas of the U.S. The seeds grow inside small pods on long stems. The stems are then harvested and left to dry out. Once the pods are dry, the seeds fall out naturally (or with a light shake).
Yes, like all nuts and seeds, sesame seeds can lose their freshness. Sesame seeds have a shelf life of about 6 to 12 months if stored in an airtight container in a cool, dark pantry. You can help sesame seeds stay fresh for longer by refrigerating or freezing them.
Aim for a handful of sesame seeds (around 2 tbsp) daily to benefit from their nutrients. Sesame seeds work well in stir-fries, salads, or as a topping for yogurt or oatmeal. You can also blend the seeds to make tahini (sesame paste). Toasting sesame seeds bumps up their flavor and their antioxidant content. You can also get the nutrients of sesame seeds by consuming sesame oil. Just note that sesame oil doesn’t contain fiber or protein like the seeds do.
The bottom line
Sesame seeds are more than a pretty garnish. Like other seeds, they provide both plant protein and fiber. And their antioxidants, minerals, and beneficial fats may support heart health, bone health, blood sugar, and more. But eating a small amount of sesame seeds won’t do much for your health — a couple tablespoons is the standard serving. Luckily, sesame seeds are versatile, and it’s easy to add them to many sweet or savory foods.
Why trust our experts?
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