Sesame Butter
Score
Sesame butter is a nutrient-dense paste made from ground sesame seeds, rich in plant-based protein, healthy fats, and bioavailable minerals essential for bone health and cardiovascular function.
Why Sesame Butter scores 95
Nutrition
per_100g
Health benefits
Supports bone mineral density and reduces osteoporosis risk
strong evidenceHigh phosphorus and magnesium content provides essential cofactors for hydroxyapatite crystallization and osteoblast function; calcium supports bone matrix formation
Reduces inflammation and cardiovascular disease markers
moderate evidenceSesamin and sesamolin lignans inhibit NF-κB signaling and reduce TNF-α production; polyunsaturated fats lower LDL oxidation and improve endothelial function
Improves lipid profiles and arterial health
moderate evidenceHigh monounsaturated and polyunsaturated fat content reduces LDL cholesterol and triglycerides; lignans enhance HDL-mediated reverse cholesterol transport
Enhances antioxidant defense and mitochondrial function
strong evidenceSelenium acts as cofactor for glutathione peroxidase; magnesium is essential for ATP synthase and oxidative phosphorylation efficiency
Supports healthy gut microbiota diversity
moderate evidenceSoluble fiber (8.4g/100g) serves as prebiotic substrate for beneficial bacteria including Faecalibacterium and Akkermansia species associated with longevity
Pairs well with
- ·Pair with vitamin C sources (citrus, kiwi, bell peppers) to enhance non-heme iron and mineral absorption from sesame
- ·Combine with whole grains (oats, quinoa) to create complete amino acid profile and improve fiber-to-protein ratio for sustained energy
- ·Mix with fermented foods (sauerkraut, kimchi) to enhance mineral bioavailability through increased stomach acid and probiotic diversity
- ·Blend with omega-3 rich foods (ground flax, chia seeds) to optimize the omega-6 to omega-3 ratio and reduce inflammatory load
Practical tips
- ·Best timing: midday
- ·Store in airtight glass containers in cool, dark conditions or refrigerate after opening to prevent oxidation of polyunsaturated fats (shelf life: 2-3 months refrigerated)
- ·Select unhulled sesame butter when possible—the seed coat contains significantly more calcium (9x more) and lignans than hulled varieties
- ·Consume 1-2 tablespoons daily (approximately 32-64g) to obtain meaningful mineral contributions without exceeding caloric targets; measure by weight rather than volume for accuracy
- ·Stir thoroughly before use, as natural separation is a sign of minimal additives and indicates higher lignan concentration
- ·Mix with warm water or herbal tea to create a bioavailable mineral drink that enhances absorption when consumed with meals containing vitamin C
