Sesame Seed Health Benefits, Nutrition and Seed Facts

Health Benefits of Eating Sesame Seeds

  • Lower Cholesterol Effectively

    Sesame seeds are a good source of oleic acid or omega-9, an essential fatty acid that help lower LDL cholesterol and increase HDL cholesterol. It is useful to reduce the risk of coronary artery disease, according to scientific studies.
  • Get Rid of Free Radicals

    Health properties like lignins, phytate, sesaminol and sesamol are some of many antioxidants contained in sesame seeds. These compounds are able to eliminate free radicals and protect your body from cancer.
  • Great Protein Source

    The nutrient-rich seeds feature high dietary protein, supplying 18 g of protein in every 100 g of the seeds. The health purposes of protein intake are to promote child growth, cell repair and muscle building.
  • Prevent Birth Defects

    Sesame seeds have an abundance of folate or vitamin B9, providing 97 mcg in every 100 g of the seeds. Pregnant women who take enough diet with folate may help avoid spina bifida in the baby.
  • Remedy for Hangover

    The merits of sesame seeds also include prevention of hangover as they are loaded with a wonderful compound known as sesamin. This compound is capable of breaking down the effects of alcohol as well as cleansing toxin in the liver. It also assists the liver to function better.
  • Relieve Constipation

    The nutritious seeds are packed with dietary fiber. With the aid of insoluble fiber, it improves bowel movement to ensure the stool passing through the colon with ease.
  • Other Health Advantages

    Sesame seeds are enriched with other vitamins and minerals that are important to your overall wellbeing. They include B-complex vitamins, manganese, zinc, calcium, iron magnesium and selenium. 

Facts about Sesame Seeds

White Sesame Seeds

Sesame seeds come from a tropical plant known as Sesamum indicum, which is originated from Africa. The plant is also grown across Asia, and the seeds are used in various ethnic dishes. Sesame seeds can be used whole, ground (like tahini), or pressed for oil, and are sold in Asian specialty stores or grocery stores.

The sesame plant yields pink to white flowers after eight weeks of planting, and the seeds can be seen after around 5 weeks. The seeds are in various color from white to black. Black sesame seeds are a popular garnish in China and Japan.

The nutty taste of sesame seeds has been spread globally. They are sprinkled on many different dishes when toasted. Ground sesame paste is always added to savory dishes and is a main ingredient for Middle Eastern cuisines such as halvah and hummus.

The oil pressed from brown and white sesame seeds are used for cooking and flavoring, while oil from black sesame can be used for flavoring in small quantities. 

Sesame Seed Nutrition and Calories

Nutritional Value of 1 Cup (144 g) Dried Whole Sesame Seeds
Calories 825 kcal
Total Fat 72 g
Cholesterol 0 mg
Sodium 16 mg
Total Carbohydrates 34 g
Dietary Fiber 17 g
Sugars 0 g
Protein 26 g


Sesame Seed Recipe

Sesame Seed Chicken Recipe

Serve: 2

  • fresh parsley, chopped
  • 1 cup sesame seeds
  • 2 chicken breasts, boned, skinned, halved, and flattened
  • 2 1/2 teaspoons butter
  • 2 1/2 teaspoons olive oil

Preheat the oven to 400 F. In a flat-bottom dish, press the parsley and sesame seeds into the chicken evenly. Grease an oven-proof dish. Place the chicken in the dish, then dot the chicken with butter. Bake in the oven for about 20 minutes. Serve warm. 

Sesame Seed Side Effects

Sesame seeds usually do not cause any adverse reaction when taking in moderate amount. However, people who are allergic to sesame seeds must stop eating the seed and its products.

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