Epic source
Energy
626 kcal · 31% DV target
A tiny, oil-rich seed prized for its nutty crunch and versatility in global cuisines, sesame provides a dense concentration of essential minerals and heart-healthy fats.
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 .137
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 .12
The lipid profile of sesame is dominated by unsaturated fatty acids, which are well-established as more heart-healthy alternatives to saturated fats .129
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 .811
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
626 kcal · 31% DV target
21.8 g · 44% DV target
56.9 g · 73% DV target
10.2 g · 36% DV target
8.46 g · 42% DV target
Not a benefit — best kept low
0.15 g · Top 20% of nuts & seeds
Seasonality has not been estimated for this ingredient yet.
Store in a cool, dark place to prevent the high oil content from turning rancid.
Extends freshness significantly.
Sesame is highly drought-tolerant and requires fewer resources than many other seed crops.
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.