Sesame Seeds: Benefits, Risks, Meal Ideas, And More

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Medical News TodaySubscribeEverything to know about sesame seedsMedically reviewed by Kim Chin, RD — Written by Beth Sissons on March 9, 2021

Protein
Calcium
B vitamins
Vitamin E
For blood pressure
For heart health
Antioxidants
Other benefits
Black vs. white seeds
Preparation
Storage
Risks
Summary

The sesame plant grows in tropical and subtropical parts of the world, including Asia, Africa, and South America. People cultivate it for its edible seeds, which are a popular addition to many dishes all over the world.

The sesame plant, Sesamum indicum, produces seeds that contain protein, fiber, and healthy fats. Sesame seeds also provide calcium, B vitamins, vitamin E, and antioxidants.

People can eat sesame seeds as they are, add them as an ingredient to meals, or use sesame seed oil in cooking.

Tahini, which people use to make hummus and other foods, is a paste made from sesame seeds.

In this article, we look at the potential health benefits and risks of sesame seeds and explain how people can include them in their diet.

Protein

a pile of sesame seeds is on a table — Martin Hospach/Getty Images

Sesame seeds are a good source of protein. A tablespoon, or 9 grams (g), of sesame seeds contains 1.60 g of protein. A tablespoon, or 15 g, of tahini provides 2.55 g of protein.

Protein helps the bone, muscle, and tissue in the body stay healthy. It plays a key role in growth.

Learn about other good sources of protein here.

Calcium

Sesame seeds are a good source of calcium. One tablespoon of sesame seeds provides 87.80 milligrams (mg) of calcium. A tablespoon of tahini contains 63.90 mg of this mineral.

The National Institutes of Health (NIH) recommend a daily intake of 1,000 mg of calcium for people aged 19 years and older. Females over the age of 51 years and males over the age of 71 years require 1,200 mg, while individuals aged 14–18 years require 1,300 mg daily.

Calcium is an essential mineral to support the health and function of:

muscles
hormones
blood vessels
nerves
cell signaling

Learn about other good sources of calcium here.

B vitamins

Sesame seeds are a good source of B vitamins, with 100 g containing:

thiamin	0.791 mg
riboflavin	0.247 mg
niacin	4.515 mg
pantothenic acid	0.050 mg
vitamin B6	0.790 mg
folate	97 micrograms

The body cannot store most B vitamins, so people need to get B vitamins regularly from the diet.

B vitamins are essential because they turn the nutrients from food into energy that the body can use. B vitamins also support cell growth and red blood cell production.

Learn more about B vitamins here.

Vitamin E

Sesame seed oil contains vitamin E.

Vitamin E is an antioxidant that helps protect the body from free radical damage to cells. This damage can happen as the body transforms food into energy or comes into contact with cigarette smoke, pollution, or UV light.

Vitamin E also helps support the immune system and allows cells to communicate with each other.

In addition, it promotes vascular health by widening blood vessels and preventing blood clots from developing.

Learn about other sources of vitamin E here.

Lowering blood pressure

Sesame seeds contain calcium and magnesium, which may help reduce blood pressure and protect blood vessel health.

Having lower blood pressure can reduce the risk of some chronic diseases, such as cardiovascular disease.

Learn about 15 natural ways to lower blood pressure here.

Heart health

Sesame seeds contain monounsaturated fats and polyunsaturated fats, which may help promote heart health.

According to the American Heart Association (AHA), moderate levels of monounsaturated and polyunsaturated fats may help reduce the risk of heart disease and stroke by lowering the levels of unhealthy cholesterol in the blood.

The AHA also note that monounsaturated and polyunsaturated fats help people stay healthy if they eat them in moderation.

Learn about which foods are in the cardiac diet here.

Antioxidants

A 2016 review found that sesame seeds and sesame seed oil had a positive effect on oxidative stress and the potential to increase antioxidants in the body.

Sesame seeds contain phenolics, such as lignans, which have high antioxidant properties. By reducing oxidative stress, phenolics may help prevent cardiovascular disease, cancer, and neurodegenerative diseases, such as Alzheimer’s disease.

Other benefits

The lignans in sesame seeds have other benefits alongside their antioxidant properties. A 2019 study suggested that phytoestrogens, which include lignans, may help reduce the risk of osteoporosis, menopausal symptoms, and breast cancer.

A 2016 paper reports that other compounds in sesame seeds may provide health benefits. The authors highlight sesamol, which has antioxidant and anti-aging properties, and sesamolin, which has anti-inflammatory, antihypertensive, and anti-cancer effects. They also mention sesamin, which has all of these properties.

Black vs. white sesame seeds

Black sesame seeds have a slightly stronger taste than white sesame seeds, which have a lighter flavor.

Black and white sesame seeds may also have slightly different nutritional properties. A 2016 study found that black sesame seeds may have higher antioxidant activity than white sesame seeds.

Preparation

People can use sesame seeds in a variety of ways. For instance, they can sprinkle the seeds on top of salads, stir-fries, or soups.

Toasting sesame seeds makes them crunchier and can enhance their flavor. People can toast sesame seeds by spreading them on a baking tray and placing them in the oven for 5–10 minutes at 350°F. Stirring through the seeds occasionally will help ensure that they toast evenly.

People can also bake or buy bread, crackers, and cereal bars containing sesame seeds.

People can also use tahini as an ingredient in dips and sauces or stir it through dishes to add nutrition and flavor.

People may wish to try the following recipes, which include sesame seeds:

pickled vegetable salad with sesame seeds
date, almond, and sesame balls
noodles and veggie stir-fry
tahini-balsamic chicken bowls with barley, arugula, and pear

Storing sesame seeds

It is important to store sesame seeds and sesame oil in a dry, cool place, such as a kitchen cupboard, to keep the products from going rancid.

Alternatively, people can store sesame seeds in the fridge to keep them fresh and make them last longer.

Risks

According to a report from the American Academy of Allergy, Asthma & Immunology, sesame allergy is the ninth most common food allergy in the United States.

However, sesame is currently not on the Food and Drug Administration (FDA) list of major food allergens, which means that manufacturers do not have to list it as an allergen on product labels.

As a result, people may come into contact with sesame without realizing it. Nonfood products that may contain sesame include supplements, medications, and cosmetics.

If people think that they may have a sesame allergy, they should visit a doctor or allergist for a skin prick test, which shows how antibodies react to potential allergens.

Learn about how allergy tests work here.

A sesame allergy can cause a severe allergic reaction, which can be life threatening. A person will need immediate medical attention if they have symptoms of a severe allergic reaction, which can include:

swollen throat
wheezing
a tight feeling in the chest
difficulty breathing
coughing
feeling dizzy
flushed skin
swelling
skin rash
nausea
vomiting
diarrhea
a feeling of dread

Learn more about anaphylaxis here.

Diverticulitis

People once thought that sesame seeds could cause symptoms in people with diverticulitis, which is a gastrointestinal infection.

However, according to the Academy of Nutrition and Dietetics, sesame seeds do not irritate the gut for most people with diverticulitis.

Anyone who thinks that sesame is triggering symptoms can try limiting or removing sesame products or speak with their doctor for advice.

Learn about diverticulitis here.

Summary

Sesame seeds are nutritious and may offer many health benefits. They are a good source of protein, fiber, and healthy fats. They also provide vitamins and minerals, including calcium, vitamin E, and B vitamins.

Due to their antioxidant properties, sesame seeds may help reduce oxidative stress, potentially contributing to the prevention of health issues, including cardiovascular and neurodegenerative diseases.

Raw or toasted sesame seeds are easy to sprinkle onto dishes, or people can use sesame seed oil or tahini in a variety of recipes.

People with a sesame allergy will need to take care to avoid any products containing sesame in any form, including sesame seeds, sesame oil, and tahini.

Cholesterol
Food Allergy
Nutrition / Diet

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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American Academy of Allergy, Asthma & Immunology. (2019). Sesame now the ninth most common food allergy in the United States [Press release]. https://www.aaaai.org/about-aaaai/newsroom/news-releases/sesame
Anaphylaxis. (n.d.). https://www.aaaai.org/conditions-and-treatments/allergies/anaphylaxis
Bhaduri, A., et al. (2019). Sesame: Bioactive compounds and health benefits. https://www.researchgate.net/profile/Ak-Rai/publication/330647276_Sesame_Bioactive_Compounds_and_Health_Benefits/links/5f2c1528a6fdcccc43acabd2/Sesame-Bioactive-Compounds-and-Health-Benefits.pdf
Calcium: Fact sheet for health professionals. (2020). https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
Food allergies. (2021). https://www.fda.gov/food/food-labeling-nutrition/food-allergies
Gharby, S. (2017). Chemical characterization and oxidative stability of seeds and oil of sesame grown in Morocco [Abstract]. https://www.sciencedirect.com/science/article/pii/S1658077X15000132
Gordon, B. (2019). Diverticulitis. https://www.eatright.org/health/wellness/digestive-health/diverticulitis
Gouveia, L. d. A. V. (2016). Effects of the intake of sesame seeds (Sesamum indicum L.) and derivatives on oxidative stress: A systematic review [Abstract].https://www.liebertpub.com/doi/abs/10.1089/jmf.2015.0075
Key minerals to help control blood pressure. (2019). https://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure
Monounsaturated fat. (2015). https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats
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Real food encyclopedia: Sesame. (n.d.). https://foodprint.org/real-food/sesame/
Rodríguez-García, C., et al. (2019). Naturally lignan-rich foods: A dietary tool for health promotion? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6429205/
Thuy, T. D., et al. (2017). Novel therapeutic effects of sesamin on diabetes-induced cardiac dysfunction. https://www.spandidos-publications.com/10.3892/mmr.2017.6420
U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central. http://fdc.nal.usda.gov/
Vitamin B. (2020). https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b
Vitamin E: Fact sheet for consumers. (2020). https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
Zhang, H., et al. (2013). Genome sequencing of the important oilseed crop Sesamum indicum L. https://genomebiology.biomedcentral.com/track/pdf/10.1186/gb-2013-14-1-401.pdf
Zhou, L., et al. (2016). Phytochemical contents and antioxidant and antiproliferative activities of selected black and white sesame seeds.https://www.hindawi.com/journals/bmri/2016/8495630/

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Medically reviewed by Kim Chin, RD — Written by Beth Sissons on March 9, 2021

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