Secrets of Sesame Seeds: Nutritional Information, Benefits, Uses, and Recipes

Sesame seeds (Sesamum indicum) are tiny, nutrient-rich seeds obtained from the sesame plant. They are an excellent source of plant-based protein, dietary fibre, and healthy fats, primarily mono- and polyunsaturated fats [1]. Additionally, these seeds provide important micronutrients such as calcium, iron, magnesium, several B vitamins (including thiamine and niacin), vitamin E, and powerful antioxidants known as lignans (e.g., sesamin and sesamolin) [1].

These components contribute to sesame seeds’ reputation as a healthful food that supports bone health, cardiovascular function, and overall well-being. Including them in your diet can help provide essential nutrients in a natural and balanced form.

Nutritional Value of Sesame Seeds

The following data illustrates the nutrient density of sesame seeds based on a 100-gram serving. This amount is used for standard nutritional analysis but is significantly larger than a typical daily intake, which is usually around 1-2 tablespoons (approx. 9-18 grams).

(Source: United States Department of Agriculture, FoodData Central [2])

Health Benefits of Sesame Seeds and Oil

Sesame seeds are highly nutritious and offer many evidence-based health benefits, which are largely attributed to their high concentration of minerals, unsaturated fats, and lignans.

1. Support for Cardiovascular Health

Sesame seeds are packed with healthy fats, primarily monounsaturated and polyunsaturated fats, which can help lower “bad” low-density lipoprotein (LDL) cholesterol [3]. Replacing saturated and trans fats with these healthy alternatives may reduce the risk of heart disease. Furthermore, the presence of magnesium and potassium aids in vasodilation, which may help maintain healthy blood pressure [4].

2. Bone Strength and Mineral Density

Sesame seeds are an excellent non-dairy source of calcium and a good source of zinc [2]. Calcium is a primary component of bone tissue, and zinc plays a vital role in bone formation and mineralisation. Regular consumption may support bone density and help reduce the risk of osteoporosis with age [5].

3. Antioxidant and Anti-inflammatory Properties

The seeds contain powerful antioxidants, notably the lignans sesamin and sesamol. These compounds help protect the body from damage caused by harmful free radicals [6]. Research suggests that their anti-inflammatory action, supported by copper and magnesium, may help reduce overall inflammation in the body and potentially ease joint pain associated with conditions like arthritis [7].

4. Digestive Health and Fibre Intake

The high dietary fibre content in sesame seeds promotes better digestion. Fibre helps regulate bowel movements and supports the health of the gut microbiome, which is essential for overall digestive function [1].

5. Potential for Blood Sugar Management

The healthy fats and protein in sesame seeds contribute to a lower glycemic response, which helps regulate blood glucose levels [8]. Some studies on sesame oil, which retains the unsaturated fatty acids and lignans, have suggested a role in improving insulin sensitivity in individuals with type 2 diabetes [9].

Health Benefits of Sesame Oil

Sesame oil, extracted from the seeds, carries many of the same benefits, particularly:

• Promotes Healthy Hair and Skin: Applied topically or consumed, the oil provides B vitamins and vitamin E. Its antioxidant and anti-inflammatory properties may protect the skin from UV radiation and environmental stressors [10].
• May Support Mental Well-being: Sesame oil contains the amino acid tyrosine, a precursor to several key neurotransmitters, including dopamine and norepinephrine. These neurotransmitters are important for mood regulation, focus, and managing stress [11].

Recipes for Sesame Seeds

Sesame seeds (till seeds) are not only nutritious but also add a rich, nutty flavour to dishes. Here are two tasty and healthy traditional recipes featuring them:

1. Sesame Sweet (Til ke Laddu)

Ingredients:

• 1¼ cups sesame seeds (til)
• 1 tbsp ghee
• 1¼ cups crushed jaggery
• ¼ cup roasted peanuts
• ½ tsp cardamom (elaichi) powder

Instructions:

• Roast the sesame seeds in a pan over medium heat until golden brown (about 8 minutes). Set aside.
• Heat the ghee in the same pan on a low flame. Add the crushed jaggery and stir until it softens and starts melting.
• Add the roasted sesame seeds, peanuts, and cardamom powder to the jaggery. Mix continuously on low heat for 1-2 minutes until well combined.
• Wet your palms with water and shape the mixture into small round laddus.
• Allow the laddus to cool completely before storing them in an airtight container.

2. Sesame Seed Pulao (Til ke Pulao)

Ingredients:

• 1½ cups basmati rice
• ¼ cup sesame seeds (til)
• A handful of cashews (broken in half)
• ½ cup dried coconut (shredded)
• 2 whole dried red chillies
• 4 tbsp ghee
• Salt to taste

Instructions:

• Wash and soak the rice for 15-20 minutes. Drain and cook the rice with salt until done.
• Dry roast the sesame seeds in a pan until aromatic and slightly golden. Set aside.
• In the same pan, heat some ghee and roast the cashews until golden. Roast the dried coconut in the same pan until slightly browned.
• Add a little more ghee and sauté the dried red chillies and optionally, bay leaves until fragrant.
• Combine the roasted sesame seeds, cashews, coconut, and sautéed chillies with the cooked rice.
• Toss everything gently to mix well. Your sesame seed pulao is ready to serve!

Side Effects and Precautions

While generally safe for most, sesame seeds can pose risks for certain individuals.

Allergy Risk

Sesame seeds are classified as a major food allergen and can cause allergic reactions in sensitive individuals [12]. Symptoms can range from mild (hives, itching) to severe anaphylaxis. If you have a known allergy to sesame or related products, complete avoidance is necessary.

Digestive Considerations

Due to their high fibre content, consuming excessive amounts of sesame seeds, particularly without sufficient fluid intake, may lead to digestive discomfort such as gas, bloating, or, in rare cases, bowel obstruction [1]. Historically, Ayurvedic texts recommend separating sesame consumption from milk to avoid potential digestive slowing or discomfort, a practice that modern medicine views primarily as related to the overall balance of a meal.

Precautions for Specific Health Conditions

• Blood Glucose Levels: Individuals with diabetes or blood sugar concerns should monitor their levels when significantly increasing sesame intake, as the fibre and fat content can influence glucose absorption. Consult your healthcare provider for personalised dietary advice.
• Before Surgery: It is a common precaution to avoid high-dose supplements or novel foods (including concentrated sesame products) at least two weeks prior to any scheduled surgery, due to potential, though unproven, effects on blood clotting or interaction with medications.
• Pregnancy and Breastfeeding: Pregnant or breastfeeding individuals should consult their healthcare provider to determine safe amounts. While generally considered safe as a food, concentrated use or supplements should be approached with caution due to limited large-scale studies in these populations.

Expert Consensus

“Sesame seeds are a highly nutritious addition to almost any diet, providing significant amounts of key minerals like calcium and iron, alongside heart-healthy unsaturated fats and beneficial lignans. A modest daily intake of 1 to 2 tablespoons can effectively boost nutritional quality. However, as an increasing allergen, awareness of the risk and careful consultation with a healthcare professional before making any significant dietary changes—especially for individuals with chronic conditions or those who are pregnant—remains essential.”

– Dr. Kavya Rejikumar

Frequently Asked Questions (FAQs)

Is it safe to eat sesame seeds daily?

Yes, consuming a moderate amount, such as one to two tablespoons of sesame seeds daily, is generally safe and beneficial for most people. Always confirm you are not allergic before regular inclusion.

Can you eat raw sesame seeds?

Yes, sesame seeds can be eaten raw, though toasting them often enhances their flavour and makes some nutrients more bioavailable.

Can we eat the sesame seeds on an empty stomach or with food?

From a modern clinical perspective, sesame seeds can be consumed effectively at any time—with food, in recipes, or as a standalone snack. Consuming them with a source of vitamin C (like citrus) can enhance the absorption of the iron they contain.

Do sesame seeds contain carbohydrates?

Yes, sesame seeds contain carbohydrates, which includes a significant amount of dietary fibre.

Are black sesame seeds better than the white sesame seeds?

Black sesame seeds are unhulled, meaning they retain their outer husk, making them slightly higher in calcium and possessing a stronger flavour. White sesame seeds are typically hulled. Both offer significant nutritional value, and the choice depends on flavour preference and recipe needs. There is limited high-quality research definitively comparing the overall long-term health benefits of the two varieties.

References

[1] Oboulbiga, E. B., Douamba, Z., Compaoré-Sérémé, D., Semporé, J. N., Dabo, R., Semde, Z., Tapsoba, F. W., Hama-Ba, F., Songré-Ouattara, L. T., Parkouda, C., & Dicko, M. H. (2023). Physicochemical, potential nutritional, antioxidant and health properties of sesame seed oil: a review. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1127926

[2] United States Department of Agriculture, Agricultural Research Service. (n.d.). FoodData Central: Seeds, sesame seed kernels, dried. Retrieved October 28, 2025, from https://fdc.nal.usda.gov/

[3] American Heart Association. (2021). The facts on fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats

[4] National Heart, Lung, and Blood Institute. (2022). How to prevent high blood pressure. https://www.nhlbi.nih.gov/health-topics/high-blood-pressure

[5] National Osteoporosis Foundation. (n.d.). Calcium and bone health. Retrieved October 28, 2025, from https://www.nof.org/patients/treatment/calciumvitamin-d/

[6] National Center for Complementary and Integrative Health. (2022). Antioxidants and their role in disease prevention. Retrieved October 28, 2025, from https://www.nccih.nih.gov/health/antioxidants-and-their-role-in-disease-prevention

[7] Raees, N. H., Zubair, N. S., Karim, N. F., Iqbal, N. S., & Abdullah, N. S. (2023). Dietary strategies for osteoarthritis: An in-depth look at the sesame seed connection. International Journal of Trends in Food Science and Technologies, 1(1), 38–48. https://doi.org/10.61980/3049-7647/2023/1/5

[8] Nutritional and Therapeutic Potential of Sesame Seeds. (2022). Wiley Online Library. https://doi.org/10.1155/2022/6163753

[9] Aslam, F., Iqbal, S., Nasir, M., & Anjum, A. A. (2018). White Sesame Seed Oil Mitigates Blood Glucose Level, Reduces Oxidative Stress, and Improves Biomarkers of Hepatic and Renal Function in Participants with Type 2 Diabetes Mellitus. Journal of the American College of Nutrition, 38(3), 235–246. https://doi.org/10.1080/07315724.2018.1500183

[10] Johnson, W., Bergfeld, W. F., Belsito, D. V., Hill, R. A., Klaassen, C. D., Liebler, D. C., Marks, J. G., Shank, R. C., Slaga, T. J., Snyder, P. W., & Andersen, F. A. (2011). Amended safety assessment of Sesamum Indicum (Sesame) seed oil, hydrogenated sesame seed oil, Sesamum Indicum (Sesame) oil unsaponifiables, and sodium sesameseedate. International Journal of Toxicology, 30(3_suppl), 40S–53S. https://doi.org/10.1177/1091581811406987

[11] National Institute of Health Office of Dietary Supplements. (2024). Magnesium fact sheet for health professionals. Retrieved October 28, 2025, from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

[12] U.S. Food & Drug Administration. (2023). Sesame: What you need to know. Retrieved October 28, 2025, from https://www.fda.gov/food/food-allergens-glutens-and-sulfites/sesame-what-you-need-know