We Polled Nutrition Experts & These Are The Top 5 Benefits Of Sesame Seeds

Sesame seeds are often overlooked in the nutrition world, but these little gems deserve some recognition for their stellar nutrition profile and health-promoting properties. They're packed with nutrients like fiber, healthy fats, vitamins, and minerals and provide an easy source of plant-based protein. Plus, they add a satisfying crunch to breads, salads, and sushi rolls, and can be made into flavorful products, like tahini.

Sesame (Sesamum indicum L.) belongs to the same plant family as peanuts and soybeans, and is one of the oldest cultivated plants in the world. In fact, sesame has been grown as a food crop for over 5,000 years1. 

Today, sesame continues to be an important food source in many areas of the world, including developing countries2, due to its low water requirements and tolerance to poor soil quality.

There are several types of sesame, including black and white sesame, which are the most widely grown species. Sesame is predominantly grown for its edible seeds, which are used to make a number of products, including oil and tahini.

The seeds have a mellow flavor and are highly nutritious, providing healthy fats, protein, fiber, and essential vitamins and minerals. 

Sesame seeds are tiny, but they pack a surprising amount of nutrients, including healthy fats, vitamins, minerals, fiber, and filling protein. 

As you can see, sesame seeds are surprisingly nutritious and provide a good source of several vitamins and minerals, even when consumed in small amounts. 

In terms of macronutrients, sesame seeds are highest in fat. In fact, these tiny seeds contain up to 60 percent oil, which is mainly composed of the unsaturated fats oleic acid and linoleic acid. Saturated fats make up less than 15 percent of the total fats found in sesame seeds.

They're also a good source of fiber and plant-based protein, containing up to 21.9 percent protein1 by weight. 

But where sesame seeds really shine is in the vitamin and mineral department. Just two tablespoons of these tiny seeds cover over 10 percent of your daily needs for a number of nutrients, including calcium, iron, magnesium, and zinc. 

Minerals play a number of critical roles in the body, from supporting healthy immune function to promoting bone health. 

Sesame seeds provide a variety of nutrients involved with bone health, satiety, and other important functions. Plus, some of the nutrients and plant compounds found in sesame seeds may help support the body's antioxidant defenses and improve the health of the heart and bones.

Sesame seeds contain a surprising amount of minerals, which are involved in important processes in the body, including building and maintaining healthy bones and supporting a healthy cardiovascular and immune system.

"Sesame seeds contain key nutrients that support bone health, including calcium, magnesium, and zinc," registered dietitian Lauren Manaker M.S., RDN, L.D., tells mindbodygreen.

According to a 2023 review, sesame seeds make a smart choice for postmenopausal women, as they may have a positive effect on bone-related conditions, like osteoporosis6, which are more common in older adults.

People following plant-based diets7 are more likely to under-consume nutrients necessary for bone health, like calcium and magnesium, so adding a few tablespoons of sesame seeds to plant-based meals can help boost your intake of bone-supportive nutrients.

Sesame seeds are a concentrated source of protective plant compounds that support and protect overall health. Studies show eating sesame seeds boosts the body's antioxidant defenses, which could help protect against cellular damage that may otherwise lead to disease.

Sesame seeds contain nutrients that are essential for healthy blood pressure regulation, like calcium and magnesium. They're also rich in protective compounds that help combat oxidative stress, which may help lower blood pressure levels.

Sesamin, a type of lignan concentrated in sesame seeds, has been shown to have cardioprotective properties and may help reduce blood pressure10 by stimulating the production of nitric oxide, which helps relax blood vessels.

A 2017 review of eight studies published in the Journal of the Science of Food and Agriculture found that sesame seed consumption led to significant reductions in systolic blood pressure11 and non-significant reductions in diastolic blood pressure.

Sesame seeds are high in protein and fiber, which are nutrients that help you feel full. Studies show increasing your intake of protein13 and fiber 14could be a simple and effective way to support weight loss.

Sesame seeds are rich in compounds called lignans, which are a group of polyphenol substances that have beneficial effects on health.

"Sesame seeds are a source of lignans, which help promote heart health and may decrease cholesterol levels," Amy Shapiro, MS, RD, tells mindbodygreen. The major lignan concentrated in sesame seeds is sesamin, which makes up about 50 percent of the sesame lignans1.

Interestingly, the lignan content of sesame seeds is related to their color. Black sesame seeds have the highest concentration of total lignans, including sesamin, while white sesame seeds have the lowest. Sesamin1 has been shown to have powerful antioxidant, anti-inflammatory, anticancer, and blood pressure-lowering properties.

More than 1 million16 adults and kids in the US are allergic to sesame. Because sesame seeds and sesame-based products are so prevalent in the food supply, it's the most common seed to cause hypersensitivity reactions17 in people with seed allergies. 

Unfortunately, anaphylactic reactions are common in people with sesame allergies, so it's critical to read food labels, avoid all sesame products, and carry an EPIPEN if you're allergic to sesame seeds and sesame products.

Another downside1 of sesame seeds is that they contain antinutrients, which are substances that prevent the digestion and absorption of certain nutrients. Sesame seeds contain oxalic and phytic acids, as well as small amounts of tannins, all of which act as antinutrients. 

These compounds can reduce the bioavailability1 and digestion of minerals like calcium and iron, reducing the nutritional value of the seeds. However, there are ways to reduce antinutrient compounds in sesame seeds. Cooking, soaking, and sprouting are all methods that significantly reduce antinutrient levels and enhance mineral bioavailability. You can purchase sprouted sesame seeds or use methods like soaking and cooking to improve their nutritional value.

Like sesame seeds, chia seeds are rich in minerals, healthy fats, and plant-based protein.

Sesame seeds are higher in calories and fat than chia seeds, but both are nutritious. Chia seeds have been linked to more health benefits than sesame seeds, including lowering blood lipid, blood sugar, and blood pressure18 levels.

Flaxseeds and sesame seeds contain a similar amount of calories and both provide important nutrients, like calcium and iron. However, sesame seeds provide greater amounts of both of these nutrients, making sesame seeds a better choice for those looking for a plant-based iron boost.

Roasting is a process that can help increase the shelf life and enhance the flavor of seeds, like sesame seeds. 

Plus, some research suggests roasting sesame seeds may help increase levels of certain antioxidants, including phenolic compounds. A 2013 study published in the Iranian Journal of Pharmaceutical Research found that levels of total phenolic compounds in sesame seeds increased significantly with roasting19 and that the optimum temperature and time roasting to obtain the highest phenolic content was 393℉ for 20 minutes.

However, some research suggests20 roasting may reduce levels of other beneficial compounds found in sesame seeds, like the lignans sesamolin and sesamin.  

Tahini is a paste made from sesame seeds that's used in a number of recipes, like hummus and baba ganoush. It's also delicious when drizzled over fruit and vegetables. It has a silky texture and a rich, nutty taste that can elevate the flavor of your favorite recipes. 

Since tahini is made from sesame seeds, it's high in the same nutrients, such as iron, calcium, and zinc. One tablespoon provides 88.8 calories, 2.61 grams of protein, and 7.95 grams of fat. 

Registered dietitian Ella Davar, RD, CND also uses it to make homemade hummus, cookies, and more. "I love using sesame seeds and recommend sprinkling sesame seeds on broccoli and other roasted vegetables, salads, and even avocado toast," she says. 

Shapiro likes to add sesame seeds to her favorite recipes to add a healthy dose of nutrients. "I love to add sesame seeds to my salads and mix them into oatmeal and homemade granola," she says. Shapiro is also a big fan of tahini and often uses it to make her own salad dressings and dips.

Sesame seeds are high in fat, so it's important to store them properly so they don't go rancid. 

Sesame seeds may be tiny, but including them in your diet can provide some major health benefits. Not only are they packed with nutrients like calcium, iron, and zinc, but they contain protective plant compounds that may support healthy blood pressure and boost your body's antioxidant defenses.