Herbs & Spices
Sesame Seed
97Health
Score
A+Score
Sesame seeds are oil-rich seeds exceptionally dense in calcium, copper, and manganese and the source of the lignans sesamin and sesamolin.
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Why Sesame Seed scores 97
Nutrient density35
Protein quality11
Fiber content10
Healthy fats9
Bioactive compounds14
Glycemic impact10
Top nutrients
Copper453.6Manganese107Magnesium83.6Iron80.8Calcium75
Nutrition
per_100g
573
Calories
17.7g
Protein
23.5g
Carbs
49.7g
Fat
11.8g
Fiber
Health benefits
Supports bone mineral density
moderate evidenceExceptional calcium, magnesium, copper, and manganese content supplies the mineral cofactors required for collagen cross-linking and bone matrix formation
Helps lower LDL cholesterol and oxidative stress
moderate evidenceSesamin and sesamolin inhibit cholesterol absorption and synthesis while sparing gamma-tocopherol, enhancing systemic antioxidant capacity
Supports liver function and lipid metabolism
moderate evidenceSesamin upregulates hepatic fatty-acid oxidation enzymes and reduces lipid peroxidation
Pairs well with
- ·Pair with leafy greens or tahini-based dressings because the seeds' fat improves absorption of fat-soluble carotenoids and vitamin K
- ·Combine with vitamin-C-rich foods because ascorbate enhances absorption of sesame's non-heme iron
Practical tips
- ·Best timing: anytime
- ·Toast lightly before use to develop sesamol and deepen flavor, but avoid scorching which degrades the oils
- ·Grind or chew thoroughly because whole seeds often pass undigested, limiting mineral and lignan uptake
- ·Choose unhulled seeds for far higher calcium content
