Sesame Seeds (Till)

Sesame seeds may be tiny, but they’re packed with nutrients that offer many powerful health benefits. Sesame, scientifically known as Sesamum indicium, is part of the Pedaliaceae family and was initially discovered in Pakistan. It was one of the first oil crops humans used, and it’s now widely grown and relied on for its high nutritional value and unique flavor.

Sesame seeds can vary in color, depending on their germplasm. They can be white, black, or yellow, but their oil content decreases as they get darker. Sesame seeds are rich in protein, fat, and several active compounds with antioxidant, anti-inflammatory, and anti-tumor effects. While they add a mellow flavor to dishes, their benefits extend far beyond taste. Sesame seeds can benefit the liver, kidneys, and cardiovascular system.

Nutritional Facts of Sesame Seeds

Sesame seeds are tiny in size, but they boast an impressive nutrition profile rich in many essential vitamins and minerals. The standard serving is 3 tablespoons, making them an easy addition to various recipes and dishes. Moderately low in calories and rich in unsaturated fats, they can increase satiety at meal times and support many avenues of health.

The nutrition facts for 3 tablespoons of sesame seeds include:

• Calories: 155
• Fat: 13.4 grams (g)
• Saturated Fat: 1.88 g
• Unsaturated Fat: 11 g
• Sodium: 3 milligrams (mg)
• Carbohydrates: 6.3 g
• Fiber: 3.2 g
• Added sugars: 0 g
• Protein: 4.8 g
• Magnesium: 94.8 mg (22.5% DV)11
• Calcium: 263.4 mg (26.3% DV)17
• Manganese: 0.663 mg (28.8% DV)18
• Thiamin: 0.213 mg (17.7% DV)14
• Niacin: 1.2 mg (7.6% DV)15
• Vitamin B6: 0.213 mg (16.4% DV)