Sesame Seeds (Toasted with Salt, Decorticated)
Sesame seeds, particularly when toasted with salt and decorticated (hulled), are an excellent source of essential nutrients and can elevate a variety of dishes with their delightful crunch and rich, nutty flavor. These seeds are often included in snack mixes, salad toppings, baked goods, and various culinary preparations, contributing both texture and a nutritional boost.
Nutritional Profile
Here is the detailed breakdown of the nutritional content per 100g of toasted sesame seeds with salt (decorticated):
| Nutrient | Amount |
|---|---|
| Energy | 567 kcal |
| Protein | 16.96 g |
| Fat | 48.0 g |
| Saturated Fats | 6.722 g |
| Carbohydrates | 26.04 g |
| Fiber | 16.9 g |
| Sugar | 0.48 g |
| Calcium | 131 mg |
| Iron | 7.78 mg |
| Magnesium | 346 mg |
| Phosphorus | 774.0 mg |
| Potassium | 406.0 mg |
| Sodium | 588.0 mg |
| Zinc | 10.23 mg |
| Copper | 1.457 mcg |
| Manganese | 1.427 mg |
| Selenium | 34.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 1.205 mg |
| Riboflavin (Vitamin B2) | 0.466 mg |
| Niacin (Vitamin B3) | 5.438 mg |
| Vitamin B6 | 0.146 mg |
| Folate | 96.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.25 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Sesame seeds are a common allergen and should be avoided by individuals with sesame allergies. They are classified as one of the top eight food allergens in many countries, including the United States and the European Union. It is essential to be cautious when consuming products that may contain sesame seeds or traces of sesame, particularly in packaged or processed foods.
Dietary Preferences
- Vegan: Sesame seeds are entirely plant-based, making them an excellent addition to vegan diets.
- Vegetarian: Suitable for vegetarian diets as they are derived from plants.
- Gluten-Free: Naturally free from gluten, making them safe for individuals with celiac disease or gluten sensitivity.
- Low-Carb: While sesame seeds do contain carbohydrates, they also provide a significant amount of fiber, which helps mitigate their impact on blood sugar, making them suitable for many low-carb diets.
- Keto-Friendly: The high-fat content combined with a moderate amount of protein and fiber makes toasted sesame seeds a good option for those following a ketogenic diet.
- Paleo-Friendly: Sesame seeds are compliant with the paleo diet, which emphasizes whole, unprocessed foods.
Health Benefits
Toasted sesame seeds are packed with healthy fats, particularly polyunsaturated fats, which support heart health. Their impressive fiber content aids digestion and helps in maintaining stable blood sugar levels. Additionally, sesame seeds are rich in antioxidants and essential minerals like magnesium, iron, calcium, and phosphorus, which contribute to bone health, muscle function, and overall well-being.
The significant amount of copper and manganese in sesame seeds also supports antioxidant activity and helps in maintaining healthy connective tissue and skin.
How to Incorporate into Your Diet
Sesame seeds can be easily incorporated into a wide variety of dishes:
- Sprinkle over salads: Add a crunchy texture and nutty flavor to your favorite greens or grain bowls.
- Mix into baked goods: Incorporate sesame seeds into bread, cookies, or muffins for added crunch and nutrition.
- Blend into smoothies: A spoonful of sesame seeds can elevate your morning smoothie, adding both protein and healthy fats.
- Use as a topping: Toasted sesame seeds make a great topping for stir-fries, rice, and roasted vegetables.
- Sesame butter: Create homemade tahini by blending toasted sesame seeds into a smooth paste, perfect for use in hummus, dressings, or sauces.
Conclusion
Toasted sesame seeds with salt are not only flavorful but also packed with essential nutrients that contribute to a well-rounded and healthy diet. Their versatility in both savory and sweet dishes, coupled with their rich nutritional profile, makes them an excellent choice for those seeking a tasty and healthful addition to their meals. Whether sprinkled over dishes or incorporated into spreads, sesame seeds offer a delicious way to boost your nutrition with ease.
