Sesame Seeds

Nutritional Value (per 30g or ~3 tbsp of whole sesame seeds)
Nutrient Amount
Calories ~170 kcal
Protein 5 g
Fat 14 g (mostly healthy fats)
Carbohydrates 7 g
Fiber 4 g
Calcium ~280 mg (22% DV)
Iron ~4 mg (22% DV)
Magnesium ~100 mg (25% DV)
Zinc ~2 mg (18% DV)
B Vitamins B1 (thiamine), B3 (niacin), B6
Sesame seeds are also rich in antioxidants (like sesamin and sesamol), lignans, and phytosterols.

Health Benefits
1. Heart Health
Rich in healthy unsaturated fats, especially omega-6, and antioxidants, sesame seeds help lower LDL (bad cholesterol) and support heart function.
2. Bone Strength
High calcium, magnesium, and zinc levels support strong bones and may help prevent osteoporosis.
3. Anti-inflammatory Effects
Sesamin and sesamol have anti-inflammatory and antioxidant properties that support joint and liver health.
4. Blood Pressure Regulation
Magnesium and lignans may help reduce blood pressure levels.
5. Supports Hormonal Balance
Lignans in sesame seeds mimic estrogen and may support hormonal health, especially in postmenopausal women.
6. Improved Digestion
Their fiber content aids in healthy digestion and bowel regularity.

Culinary Uses
Sesame seeds are extremely versatile:
• Whole: Sprinkled on salads, bread, sushi, or stir-fries.
• Toasted: Enhances their nutty flavor.
• Tahini: Ground sesame paste used in hummus or dressings.
• Sesame Oil: Used in cooking or as a finishing oil.
• Black Sesame: Common in East Asian desserts and dishes.