Sesame Seed Nutrition Benefits and Facts

Nutritional summary

Sesame seeds are highly nutrient-dense, consisting of approximately 50–60% fat and 18–22% protein, and are consistently identified as a significant source of minerals such as calcium and iron .
These seeds contain unique lignans (plant compounds) such as sesamin and sesamolin, which a systematic review indicates may help modulate blood pressure and reduce oxidative stress, though the overall certainty of evidence for cardiovascular outcomes remains low .
The lipid profile of sesame is dominated by unsaturated fatty acids, which are well-established as more heart-healthy alternatives to saturated fats .
While early introduction of peanuts is strongly linked to reduced allergy risk, current evidence regarding the optimal timing for introducing sesame seeds to infants to prevent allergies is still limited and inconclusive .

Interesting fact

The phrase 'Open Sesame' from Ali Baba and the Forty Thieves likely refers to the way sesame seed pods burst open with a loud pop when they reach maturity.

Standout nutrients

EPIC

SOURCE

Molybdenum

EPIC

SOURCE

Copper

EPIC

SOURCE

Magnesium

EPIC

SOURCE

Total Lignans

627

kcal per 100g

Protein21.8g

Fat56.9g

Carbs3.88g

Fiber10.6g

Sugar1.08g

Fat breakdown

Polyunsat22.4g

Monounsat20.9g

Saturated8.46g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Sesame is highly drought-tolerant and requires fewer resources than many other seed crops.

Confidencemedium

Storage

Airtight Container

6–12 months

Store in a cool, dark place to prevent the high oil content from turning rancid.

Refrigerate

1–2 years

Extends freshness significantly.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

2 contributing source foods

Phenol-Explorer

1 contributing source food

Swiss Food Database

2 contributing source foods

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Clinical evidence of sesame (Sesamum indicum L.) products and its bioactive compounds on anthropometric measures, blood pressure, glycemic control, inflammatory biomarkers, lipid profile, and oxidative stress parameters in humans: a GRADE-assessed systematic review and dose–response meta-analysis - PMC

[1]pmc.ncbi.nlm.nih.gov

Sesame and cardiovascular balance: a GRADE-assessed systematic review and meta-analysis of its role in modulating risk factors among individuals with prehypertension and hypertension - PMC

[2]pmc.ncbi.nlm.nih.gov

Sesame (Sesamum indicum L.): A Comprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications - PMC

[3]pmc.ncbi.nlm.nih.gov

Similarities and differences in the nutritional composition of nuts and ...

[7]pmc.ncbi.nlm.nih.gov

Types and Amounts of Complementary Foods and Beverages and Food Allergy, Atopic Dermatitis/Eczema, Asthma, and Allergic Rhinitis: A Systematic Review [Internet] - PubMed

[8]pubmed.ncbi.nlm.nih.gov

WHAT IS THE RELATIONSHIP BETWEEN TYPES OF DIETARY FAT CONSUMED AND RISK OF CARDIOVASCULAR DISEASE?

[9]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

WHAT IS THE RELATIONSHIP BETWEEN TYPES AND AMOUNTS OF INTRODUCTION OF COMPLEMENTARY FOODS AND BEVERAGES (CFB) AND FOOD ALLERGY, ATOPIC DERMATITIS/ECZEMA, ASTHMA, AND ALLERGIC RHINITIS? - Types and Amounts of Complementary Foods and Beverages and Food Allergy, Atopic Dermatitis/Eczema, Asthma, and Allergic Rhinitis: A Systematic Review - NCBI Bookshelf

[11]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

86.2

Version

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