Sesame Flour: A Nutrient-Dense Low-Fat Ingredient
Sesame flour is a versatile and nutrient-packed ingredient thatโs perfect for a wide range of culinary applications. Often used in gluten-free and low-carb recipes, sesame flour is made from ground sesame seeds and is known for its high protein content, making it a great choice for those looking to boost their protein intake. With a relatively low fat content, sesame flour is an excellent addition to both savory and sweet dishes, whether you’re baking bread or adding thickness to sauces and soups.
Nutritional Information of Sesame Flour
| Nutrient | Amount per 100g |
|---|---|
| Energy | 333.0 kcal |
| Protein | 50.14 g |
| Fat | 1.75 g |
| Saturated Fats | 0.201 g |
| Carbohydrates | 35.51 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 149.0 mg |
| Iron | 14.22 mg |
| Magnesium | 338.0 mg |
| Phosphorus | 757.0 mg |
| Potassium | 397.0 mg |
| Sodium | 39.0 mg |
| Zinc | 10.0 mg |
| Copper | 1.425 mcg |
| Manganese | 1.396 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 2.516 mg |
| Riboflavin (B2) | 0.269 mg |
| Niacin (B3) | 12.533 mg |
| Vitamin B6 | 0.142 mg |
| Folate | 29.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Sesame Flour
Sesame flour is an excellent source of high-quality protein, offering an impressive 50.14g of protein per 100g, making it a suitable option for vegetarians and those looking to increase their protein intake without consuming excessive fat. Its protein content supports muscle growth and repair, as well as overall body maintenance.
Despite being low in fat (only 1.75g per 100g), sesame flour provides a wide range of essential minerals, including magnesium, phosphorus, and iron. These minerals contribute to healthy bone structure, improved metabolic function, and enhanced oxygen transportation in the blood. Magnesium and phosphorus are particularly important for maintaining energy levels, while iron is crucial for preventing anemia.
Another standout feature of sesame flour is its rich fiber content, which promotes digestive health. Although this particular variety doesn’t contain fiber, many sesame flour products do. Fiber aids in regulating bowel movements, controlling blood sugar levels, and promoting feelings of fullness, which can be beneficial for weight management.
Dietary Preferences and Allergen Information
Sesame flour is naturally gluten-free, making it an ideal option for those with gluten sensitivities or celiac disease. It is also low in carbohydrates, which makes it suitable for individuals following a low-carb or ketogenic diet.
However, as sesame is a tree nut, it is important to be aware that sesame flour may not be safe for individuals with sesame seed allergies. Always check for allergen labeling and ensure the flour is produced in a sesame-free environment if necessary.
Sesame flour also provides beneficial vitamins such as B vitamins (including thiamine, niacin, and riboflavin) that support energy production, nerve function, and skin health. While it is not a significant source of Vitamin C or Vitamin D2, it offers a modest amount of Vitamin A, which supports vision and immune health.
How to Use Sesame Flour in Your Cooking
Sesame flour can be used in a variety of recipes, from baking to savory dishes. It can serve as a replacement for traditional wheat flour in many gluten-free recipes. Whether you’re making low-carb breads, pancakes, or crackers, sesame flour can be a flavorful and nutritious addition.
It also works well as a thickening agent for soups and sauces, offering a subtle nutty flavor and smooth texture without the need for cornstarch or flour. Because sesame flour is a natural source of healthy fats and protein, it can make your recipes more filling and satisfying.
Conclusion
Incorporating sesame flour into your diet is a great way to add an extra protein boost and mineral support while keeping your meals low in fat and carbohydrates. Its versatility makes it perfect for a wide range of recipes, from savory to sweet. Whether you are looking to improve your health or simply try something new in the kitchen, sesame flour provides a nutritious, flavorful option that is easy to integrate into your meals.
As with any ingredient, itโs important to consider any allergies or dietary restrictions before using sesame flour in your cooking. However, for those who can enjoy it, sesame flour is a truly remarkable ingredient that delivers both health benefits and culinary delight.
