Sesame Seeds (Whole, Dried) – Nutritional Information
Sesame seeds, when consumed in their whole, dried form, offer a versatile and nutrient-dense addition to any meal. Known for their rich, nutty flavor and delicate crunch, these tiny seeds are packed with beneficial nutrients, making them a valuable ingredient in various dishes. Whether sprinkled over salads, incorporated into baked goods, or used as a garnish, sesame seeds contribute both flavor and nutrition.
Nutritional Breakdown (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 573 kcal |
| Protein | 17.73 g |
| Total Fat | 49.67 g |
| Saturated Fat | 6.957 g |
| Carbohydrates | 23.45 g |
| Dietary Fiber | 11.8 g |
| Sugars | 0.3 g |
| Calcium | 975 mg |
| Iron | 14.55 mg |
| Magnesium | 351 mg |
| Phosphorus | 629 mg |
| Potassium | 468 mg |
| Sodium | 11 mg |
| Zinc | 7.75 mg |
| Copper | 4.082 mcg |
| Manganese | 2.46 mg |
| Selenium | 34.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.791 mg |
| Riboflavin (Vitamin B2) | 0.247 mg |
| Niacin (Vitamin B3) | 4.515 mg |
| Vitamin B6 | 0.79 mg |
| Folate (Vitamin B9) | 97 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.25 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
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High in Healthy Fats: Sesame seeds are an excellent source of healthy fats, particularly polyunsaturated fats, which can help reduce bad cholesterol levels and support heart health.
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Rich in Protein: Providing almost 18g of protein per 100g serving, sesame seeds are a valuable plant-based protein source, making them a great choice for vegetarians and vegans.
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Bone Health: With a significant amount of calcium (975 mg per 100g), sesame seeds contribute to bone strength and are beneficial for individuals looking to improve their calcium intake.
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Packed with Minerals: These seeds are rich in magnesium, phosphorus, potassium, zinc, and copper, which are essential for muscle function, bone health, and overall metabolic processes.
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Antioxidant Properties: Sesame seeds contain small amounts of Vitamin E and selenium, both of which are antioxidants that help protect cells from oxidative stress and support the immune system.
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Dietary Fiber: With over 11g of dietary fiber per 100g, sesame seeds aid in digestive health and can help maintain healthy blood sugar levels by slowing the absorption of carbohydrates.
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Rich in B-Vitamins: Thiamin, riboflavin, niacin, and Vitamin B6 are found in significant quantities in sesame seeds, supporting energy production and overall metabolic function.
Allergen Information:
Sesame seeds are a known allergen and can cause severe reactions in individuals who are allergic to them. Those with a sesame allergy should avoid consuming sesame seeds or products containing sesame. It’s essential to read food labels carefully, as sesame is often present in many processed foods, snacks, and bakery products.
Dietary Preferences:
- Vegan-Friendly: Sesame seeds are naturally vegan, providing a plant-based source of protein, fats, and essential minerals.
- Gluten-Free: Sesame seeds are inherently gluten-free, making them suitable for individuals following a gluten-free diet.
- Low Carb: While sesame seeds contain some carbohydrates, their high fiber content helps to moderate their glycemic impact, making them suitable for low-carb diets.
- Kosher: Sesame seeds can be considered kosher, but it’s important to check for certification if strict adherence to kosher dietary laws is required.
- Nut-Free: Sesame seeds can be a good alternative for those with nut allergies, but they must be cautious of cross-contamination with other seeds or nuts.
Culinary Uses:
Sesame seeds can be used in various ways:
- Topping: Sprinkle sesame seeds over salads, yogurt, or smoothies to add a crunchy texture and subtle nutty flavor.
- Baking: Incorporate sesame seeds into bread doughs, cookies, or crackers for added flavor and crunch.
- Tahini: Ground sesame seeds are used to make tahini, a paste commonly used in Middle Eastern dishes such as hummus and baba ghanoush.
- Cooking: Sesame seeds can be toasted and used as a garnish for stir-fries, soups, or roasted vegetables.
Storage:
To keep sesame seeds fresh and flavorful, store them in an airtight container in a cool, dry place. Sesame seeds can also be refrigerated or frozen to extend their shelf life, especially if purchased in large quantities. Be sure to avoid exposure to moisture to prevent spoilage.
Conclusion:
Sesame seeds are a small yet mighty addition to your pantry, offering an impressive array of nutritional benefits from healthy fats to essential minerals. Their versatility in the kitchen, combined with their health-promoting properties, makes them a perfect choice for a wide range of dishes, whether you’re adding them to your daily meals for an extra nutrient boost or using them as a crunchy garnish. Just be sure to keep in mind potential allergies, especially for those with sensitivities to sesame.
