Sesame Seeds
Overview
Sesame seeds provide calcium, healthy fats, and are the source of tahini, supporting bone health and carotenoid absorption when paired with vegetables. Practical pairings: carrots + tahini, kale + avocado, berries + yogurt/nuts. Sesame seeds are part of diverse seed intake and support fat-soluble vitamin absorption when used as tahini.
Key Nutritional Highlights
- Very high calcium and iron values per 100 g compared with many seeds and nuts.
- Tahini format makes sesame easy to integrate into savory meals at useful portions.
- Rich in unsaturated fats that can improve carotenoid and fat-soluble vitamin absorption in mixed meals.
- Protein is meaningful but lysine-limited, so pairings with legumes improve amino-acid balance.
Food Context
Synergies
- Part of diverse seed intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Supports fat-soluble vitamin absorption when used as tahini; co-consuming a small amount of unsaturated fat improves micelle formation and chylomicron packaging, increasing carotenoid and fat-soluble vitamin absorption
- Pair with carotenoid-rich vegetables; practical pairings: carrots + tahini
Preparation
- Can be consumed whole or as tahini; tahini is ground sesame seeds
Essential Amino Acid Profile
Sesame Seeds provide plant protein but are not a complete protein; lysine is typically limiting for nuts and seeds.
Protein pairing strategy:
Pair with legumes or grains to complete essential amino acid coverage.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 573 kcal | — |
| Protein | 17.7 g | — |
| Total fat | 49.7 g | — |
| Saturated fat | 7 g | — |
| Carbohydrates | 23.5 g | — |
| Fibre | 11.8 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 14.6 mg | 80.8% |
| Zinc | 7.8 mg | 70.5% |
| Magnesium | 351 mg | 83.6% |
| Selenium | 34.4 µg | 62.5% |
| Calcium | 975 mg | 97.5% |
| Potassium | 468 mg | 13.8% |
| Choline | 25.6 mg | 4.7% |
| Folate | 97 µg | 24.3% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.8 mg | 46.5% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 927 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
[1] Fat co-ingestion mechanisms for carotenoid and fat-soluble nutrient absorption Kindel et al. 2010
[2] Dietary fat effects on carotenoid bioavailability Brown et al. 2004
[3] Plant-protein adequacy, limiting amino acids, and practical complementarity Mariotti & Gardner 2019