Sesame Seeds

Sesame Seeds

Sesame (Sesamum indicum) was one of the first plants grown for oil, more than 3,000 years ago. In Israeli cooking it is especially central thanks to tahini, and it makes a meaningful nutritional contribution — but two facts about it tend to be presented in a misleading way. In Hebrew it is called “שומשום”.

100 grams of whole sesame seeds provide about 573 calories, 50 grams of fat, 17.7 grams of protein and 11.8 grams of fiber.

The calcium gap — the most important point

Sesame is marketed as an excellent plant source of calcium, and an impressive number is often quoted: 975 mg of calcium per 100 grams — almost eight times as much as milk.

The figure is correct, but it refers only to whole, unhulled sesame. And that is where two problems lie:

First, most sesame eaten is hulled. Common raw tahini, as well as the white sesame used for garnish, is made from seeds with the hull removed. The calcium is concentrated almost entirely in the hull — and hulled seeds keep only about 60–130 mg per 100 grams. A gap of seven- to fifteen-fold.

Second, even in the whole seed, absorption is limited. The hull is rich in oxalates and phytic acid, which bind calcium and prevent its absorption. The actual bioavailability is much lower than that of milk (about 32%) or kale (about 50%).

The practical conclusion: whole sesame is a good calcium top-up, but it is not a substitute for main calcium sources. Anyone looking for truly available plant calcium will find it in tofu set with calcium sulfate or in kale. Tahini made from whole sesame (“whole tahini”) is far better than regular tahini for this purpose.

Health benefits

• Sesamin and sesamolin — unique lignans: these are the most interesting compounds in sesame, and they are almost unique to it. They act as antioxidants, and studies link them to effects on blood lipids and blood pressure. Sesamin also stabilizes the vitamin E in the oil and slows its oxidation — which explains the relatively high stability of sesame oil.

• Blood lipids: meta-analyses of controlled trials found that eating sesame or sesame oil lowers total and LDL cholesterol, as well as triglycerides. The effect is modest but consistent. The fat in sesame is mostly polyunsaturated and monounsaturated.

• Blood pressure: several small trials showed a drop in blood pressure with sesame oil, mainly in people with hypertension. The evidence is limited by the number of participants.

• Gamma-tocopherol: sesame is rich in this form of vitamin E, which is studied separately from the alpha-tocopherol common in supplements.

• Plenty of minerals: an excellent source of copper (100 grams provide more than 100% of the daily intake), magnesium (351 mg), iron (14.6 mg), zinc, manganese and phosphorus. Keep in mind that the iron here is non-heme, and its absorption improves when combined with vitamin C.

• Protein and fiber: 17.7 grams of protein and 11.8 grams of fiber per 100 grams. The limiting amino acid is lysine — so combining it with legumes such as chickpeas (rich in lysine and low in methionine) creates a complementary profile. That is exactly the nutritional logic behind hummus with tahini.

Downsides and risks

• Allergy — a declared allergen: this is the most significant downside and also the fastest-growing. Sesame allergy is steadily rising, and in recent years it has been officially recognized as a major allergen that must be labeled — in the US it was added to the list of major allergens under the FASTER Act, and in the European Union it has been labeled for years. Reactions can be severe and anaphylactic. In Israel, because of the high consumption of tahini and Bamba from an early age, it is a relatively common allergy.

• High calorie density: 573 calories per 100 grams, and raw tahini about 590. It is very easy to overdo — a tablespoon of tahini is about 90 calories, and a plate of hummus with tahini can reach 400 calories or more.

• Oxalates: high content in the hull. A consideration for people prone to calcium-oxalate kidney stones, mainly with a high intake of whole tahini.

• Phytic acid: reduces mineral absorption. Light toasting and soaking reduce it partly.

• Oxidation: the high fat content makes ground sesame and tahini sensitive to oxidation, although sesamin gives some protection. Store tahini in the fridge after opening.

• Salmonella in tahini: salmonella outbreaks traced to industrial tahini have been reported in the past, due to contamination of the seeds before processing. Buying from a known brand with quality control reduces the risk.

Nutrition facts per 100 grams

Practical use

Choose whole tahini: if calcium and fiber matter to you, tahini made from whole sesame is better by a huge margin. It is darker, more bitter and coarser in texture — and many people prefer the milder taste of the hulled kind. This is the choice that matters more than anything else.

Light toasting: noticeably improves flavor and slightly reduces phytic acid. Toasting too hard damages the fat and the flavor — 2–3 minutes in a dry pan over medium heat is enough.

Tahini beats whole seeds: a whole sesame seed may pass through the digestive system without being fully broken down, similar to flaxseeds though to a lesser extent. Tahini, being ground seed, is absorbed better.

Combine with vitamin C: to improve iron absorption — lemon in tahini is not just a matter of taste.

Storage: raw tahini — in the fridge after opening. Seeds — in an airtight container in a cool place, preferably refrigerated for long-term storage.

Summary

Sesame provides unsaturated fats, protein, fiber and an unusual range of minerals, alongside the sesamin lignans that are unique to it and have a measurable effect on blood lipids. The point you must know: the calcium claim holds only for whole sesame, and the hulled seed — from which most tahini is made — keeps only a fraction of it. The two main downsides are allergy, which is spreading and requires labeling, and the high calorie density.