When most of us think about edible seeds, our minds usually jump to chia seeds stirred into smoothies or overnight oats, pumpkin seeds roasted after carving jack-o’-lanterns each fall, or sunflower seeds chewed and spit out at a baseball game. But chances are that you eat one type of seed far more often than any of those, usually without even realizing it.
After all, tiny sesame seeds are sprinkled across burger buns, bagels, breadsticks, crackers and sushi rolls. They’re baked into countless breads and pastries, and often add a nutty crunch atop yogurt and salads.
They are also “especially valued in Middle Eastern, Mediterranean and Asian cuisine,” said Christine Palumbo, a registered dietitian and nutrition expert based in Chicago. That includes being commonly sprinkled on rice and noodle dishes, and tahini – a creamy sesame seed paste – serves as the foundation for foods like hummus, baba ghanoush, salad dressings, sauces and many desserts.
But is all that sesame actually good for you, and are there meaningful nutrients hiding inside these small seeds? Here’s what to know.
What are sesame seeds?
Sesame seeds are the tiny, flat, oval-shaped edible seeds of Sesamum indicum, “one of the world’s oldest cultivated oilseed crops,” said Kelly Jones, a registered performance dietitian and the founder of Student Athlete Nutrition.
Believed to have been domesticated thousands of years ago in parts of Africa and India, sesame is now grown throughout many warm regions of the world, including India, Sudan, Myanmar, China and several countries across the Middle East. The plants produce long, narrow seed pods that naturally split open when mature, a characteristic that inspired the famous phrase, “Open Sesame.”
After harvesting, Jones said, the seeds are cleaned and dried before being sold either with their outer hull intact or removed. Hulled sesame seeds have a milder flavor and lighter color, while unhulled seeds retain more fiber and certain minerals because the outer coating remains. Because of these growth and production differences, “there are brown, tan, white and even black sesame seed varieties,” Jones said.
Are sesame seeds good for you?
Despite their small size, sesame seeds are remarkably nutrient-dense. A single tablespoon provides more than a gram of dietary fiber, which, Palumbo explains, helps support healthy digestion, nourishes beneficial gut bacteria, promotes feelings of fullness and can contribute to healthier cholesterol and blood sugar levels.
Sesame seeds are also rich in several key minerals. They provide magnesium, which supports muscle and nerve function, blood sugar regulation and healthy blood pressure. Plus phosphorus, which plays a key role in building bones and teeth and helping the body produce energy. Sesame seeds are also among the richest natural food sources of copper, a mineral needed for energy production, connective tissue formation, immune function and antioxidant defenses. “And a single tablespoon offers 88 milligrams of calcium, which supports bone health and normal muscle and nerve function,” Jones said.
Palumbo noted that the seeds also provide modest amounts of zinc, selenium, manganese, vitamin B1 (thiamin) and vitamin E, each of which plays important roles in metabolism, immune health, and protecting cells from oxidative damage. “And they provide iron, helping bridge the gap for this nutrient which is the most common nutrient deficiency disease in the U.S. and worldwide,” Jones said.
Sesame seeds also contain unique plant compounds called lignans, particularly sesamin and sesamolin, along with vitamin E and other antioxidant compounds that help protect cells from oxidative stress.
They are also rich in heart-healthy monounsaturated and polyunsaturated fats that have “been associated with a reduced risk of some cancers, heart disease and diabetes,” Palumbo said. In addition, she noted that sesame seeds are a good source of plant-based protein, which is important for building and repairing tissues, maintaining muscle mass and supporting overall health.
Can you eat sesame seeds every day?
For most healthy adults, eating sesame seeds every day is perfectly reasonable, provided portions remain moderate.
Because sesame seeds are naturally high in healthy fats, they’re also fairly calorie-dense, containing about 50 calories per tablespoon. Palumbo recommends enjoying them as part of a balanced diet rather than consuming large amounts.
Sesame seeds are also not appropriate for everyone. Jones noted that sesame is now recognized as one of the nine major food allergens in the United States, and allergic reactions can range from mild itching or hives to life-threatening anaphylaxis. Anyone with a known sesame allergy should avoid sesame seeds, tahini, sesame oil that contains sesame proteins, hummus made with tahini and foods that may contain hidden sesame ingredients.
At the same time, she added that “early introduction of common allergens like sesame at 6 months is recommended to reduce the risks of developing an allergy.” However, whole sesame seeds should never be given to infants because they pose a choking hazard. Instead, she said it’s best to introduce sesame in forms such as tahini or finely ground sesame mixed into other foods.
People with digestive conditions that require a temporary low-fiber diet during flare-ups may also need to limit unhulled sesame seeds, since their fiber-rich outer hull can be difficult to tolerate.
Another concern Jones said is often raised is that sesame seeds contain phytates and oxalates, which are naturally occurring compounds that may reduce the absorption of certain minerals. However, she emphasized that “this doesn’t discount the other nutrients and antioxidants sesame seeds readily provide.”