Dried Decorticated Sesame Seeds (Sesame Kernels)
Dried decorticated sesame seeds, also known as sesame kernels, are a powerhouse of nutrition and flavor. With their distinct nutty taste and crunchy texture, they are often used in various dishes ranging from savory to sweet. These seeds, which have had their outer shells removed (decorticated), are an excellent addition to salads, smoothies, and baked goods, adding both taste and a rich nutritional profile.
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 631 kcal |
| Protein | 20.45 g |
| Fat | 61.21 g |
| Saturated Fat | 9.055 g |
| Carbohydrates | 11.73 g |
| Fiber | 11.6 g |
| Sugar | 0.48 g |
| Calcium | 60 mg |
| Iron | 6.36 mg |
| Magnesium | 345 mg |
| Phosphorus | 667 mg |
| Potassium | 370 mg |
| Sodium | 47 mg |
| Zinc | 6.73 mg |
| Copper | 1.4 mcg |
| Manganese | 1.44 mg |
| Selenium | 34.4 mcg |
| Vitamin C | 0 mg |
| Thiamin (B1) | 0.699 mg |
| Riboflavin (B2) | 0.09 mg |
| Niacin (B3) | 5.8 mg |
| Vitamin B6 | 0.4 mg |
| Folate (B9) | 115 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 3 mcg |
| Vitamin E | 1.68 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Sesame seeds are a common allergen and should be avoided by individuals with a known sesame allergy. They may trigger severe allergic reactions in sensitive individuals. Always check for sesame in food preparations, especially when purchasing pre-packaged products.
Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Nut-Free: Yes
- Low-Carb: No
- High-Protein: Yes
- Dairy-Free: Yes
Health Benefits:
Sesame seeds are packed with healthy fats, particularly polyunsaturated and monounsaturated fats, making them an excellent choice for heart health. They are also rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels. In addition, sesame seeds are a great source of plant-based protein, which can be beneficial for vegetarians and vegans looking to increase their protein intake.
Rich in essential minerals like magnesium, calcium, and iron, sesame seeds promote bone health, support the immune system, and aid in muscle function. Their high levels of antioxidants, including vitamin E and zinc, help protect the body from oxidative stress and support skin health.
Usage Tips:
- In Cooking: Sprinkle on salads, yogurt, or roasted vegetables for a crunchy texture. Add to stir-fries, baked goods, or homemade energy bars.
- In Baking: Incorporate into bread dough, crackers, or cookies for added crunch and a nutritional boost.
- In Smoothies: Blend into your smoothies for a nutty flavor and added protein and fiber.
- As a Garnish: Use toasted sesame seeds as a garnish on Asian-inspired dishes like sushi, noodle bowls, or soups.
Conclusion:
Dried decorticated sesame seeds are an incredibly versatile and nutritious ingredient that can be used in a variety of dishes. Packed with healthy fats, protein, and essential vitamins and minerals, they offer numerous health benefits. Whether you’re looking to boost your nutrient intake or add flavor to your meals, sesame seeds are an excellent choice. Be sure to check for allergies, and enjoy these nutrient-dense seeds as part of a balanced diet.
