The Nutritional Profile of Sesame Seeds

Sesame seeds are a rich source of various nutrients, including:

  • Calories: 160 per ounce
  • Protein: 4.8 grams per ounce
  • Fat: 14 grams per ounce
  • Carbohydrates: 7.3 grams per ounce
  • Fiber: 4 grams per ounce
  • Sugar: Negligible amount

In addition to these macronutrients, sesame seeds are also a good source of:

  • Vitamins: Vitamin B1, vitamin B2, niacin, vitamin B6, and folate
  • Minerals: Calcium, iron, magnesium, phosphorus, zinc, and copper
  • Antioxidants: Sesamin, sesamolin, and sesamol

Health Benefits of Sesame Seeds

The abundant nutrients in sesame seeds contribute to a wide range of health benefits, including:

  • Heart health: Sesame seeds contain lignans, which have antioxidant and anti-inflammatory properties that may help reduce the risk of heart disease.
  • Blood sugar control: Sesame seeds have a low glycemic index, which means they release sugar slowly into the bloodstream, helping to prevent spikes in blood sugar levels.
  • Bone health: Sesame seeds are rich in calcium, which is essential for maintaining strong and healthy bones.
  • Skin and hair health: Sesame seeds contain zinc, which is important for healthy skin and hair.
  • Digestive health: The fiber in sesame seeds promotes healthy digestion and prevents constipation.

Incorporating Sesame Seeds into Your Diet

Sesame seeds are a versatile ingredient that can be easily incorporated into your diet in various ways:

  • Sprinkle them on salads, oatmeal, or yogurt.
  • Add them to stir-fries, soups, and stews.
  • Use them as a breading for chicken or fish.
  • Make a sesame seed paste (tahini) and use it as a dip or spread.
  • Roast sesame seeds and enjoy them as a healthy snack.

Sesame seeds are a delicious and nutritious addition to any healthy diet. By incorporating them into your meals, you can reap the numerous health benefits they offer and enjoy a healthier and more balanced lifestyle.

How many calories are in Sesame Seeds?

Each 1 oz of Sesame Seeds contains 160 calories.

Sesame Seeds Nutritional Information

Nutrient Amount per 1 oz (28g)
Calories 160 Calories
Protein 4.8g
Fat 14g
Saturated Fat 1.9g
Cholesterol 0mg
Carbohydrates 7.3g
Dietary Fiber 4g
Sugar g
Sodium 0.0031mg
Potassium 0.1347mg
Calcium 0.28mg
Iron 0.0042mg