Sesame Seeds – Through a Dietitian’s Eyes

Writing about sesame seeds is a fascinating challenge for me, because I typically focus on seeds and nuts that grow in our country. But since sesame seeds share the health benefits common to oilseeds—and because I absolutely love Asian cuisine, where sesame plays a central role—I jumped at the chance to explore this topic.

Health Benefits

A wealth of in vitro, in vivo, and clinical studies have shown that sesame seeds are rich in nearly 180 phytochemical compounds—including lignans like sesamin, polyphenols, phytosterols, phenols, anthraquinones, and lecithin—which have been demonstrated to:

• Act as antioxidants (helping reduce inflammation)
• Lower cholesterol
• Regulate blood lipids
• Support liver and kidney health
• Protect the cardiovascular system
• Lower blood pressure
• Exhibit anti-cancer and antimicrobial properties

Of course, these benefits are further supported by sesame’s other nutrients—unsaturated fatty acids, essential amino acids, dietary fiber, vitamins, and minerals.

Sesame Seeds & Fatty Liver

Fatty liver disease is unfortunately quite common in Hungary and can lead to liver inflammation, often without symptoms. While we can’t claim that eating one tablespoon of sesame seeds daily will magically reverse it, including them in a balanced lifestyle is an easy and impactful habit worth cultivating.

What’s Inside a Tiny Sesame Seed?

Sesame seeds contain a significant amount of plant-based protein (~20 g per 100 g), but like most other seeds, their primary components are fatty acids (~60 g per 100 g). The ratio of saturated to unsaturated fats is approximately 50:50. However, they contain very little Omega-3 fatty acids (specifically alpha-linolenic acid). Their carbohydrate content is low (~15 g per 100 g), but they are exceptionally high in dietary fiber (15 g per 100 g), which makes them highly recommended for individuals with blood sugar metabolism disorders.

Just like other oilseeds, sesame is also a rich source of micronutrients, particularly:

• Calcium: 962 mg (the daily requirement is approx. 1000–1500 mg)
• Selenium: 34 µg (daily requirement approx. 75 µg)
• Magnesium: 345 mg (daily requirement approx. 350 mg)

Naturally, to benefit from these nutrients, eating a sesame seed-topped burger bun once a month won’t cut it. 😉

Using sesame seeds in the form of flour or paste (tahini) can make some nutrients more bioavailable, and also concentrate their nutritional content. As you’ve probably come to expect by now (since this applies to all seeds): seed flours have exponentially higher protein content. In the case of sesame flour, this means a protein content of over 50%!

Antinutrients

A common concern regarding oilseeds is whether the presence of antinutrients could be harmful to the body or hinder nutrient absorption.

Antinutrients are compounds that reduce or block the digestion and absorption of nutrients. In sesame seeds, the main antinutritional substances are oxalic acid, phytic acid, and small amounts of tannins. This is worth addressing, because although sesame is rich in calcium, the oxalic acid present in the seed coat binds more than half of the calcium into calcium oxalate, a form that the body cannot absorb well. In most cases, cooking significantly reduces oxalate content, thereby improving mineral bioavailability. A diet with normal calcium levels (800–1000 mg/day) is generally sufficient to offset the potential inhibitory effects of dietary oxalates.

From a Scientific Perspective

This is one of the reasons why a varied diet is considered the safest approach from a nutritional science standpoint—dairy products, for example, do not contain any antinutritional compounds. If you're following a vegan diet and want to ensure adequate calcium intake, a good strategy is to regularly use the leftover pulp from plant-based milk preparations (e.g., poppy seed milk, almond milk)—these can be excellent calcium sources when incorporated into meals.

Let’s also quickly debunk a common myth: sesame oil contains no calcium, so it is not suitable for preventing or treating osteoporosis.

Another antinutrient worth mentioning is phytate (also known as phytic acid or myo-inositol hexaphosphate), a compound found in many plants. Fortunately, its levels can be significantly reduced through soaking and cooking.

Practical Tip for Seed Consumers

If you want to get meaningful nutrition from seeds, especially on a vegan diet, portion size matters—don’t just sprinkle seeds on top for decoration. Use them in larger quantities and diverse forms to get the full benefits!

Frequently Asked Question: Does roasting damage the seeds?

When exposed to high heat, the sugars and amino acids in seeds undergo what’s known as the Maillard reaction. This not only enhances the flavor of the seeds but also increases their antioxidant activity.

So, roasting seeds (as long as you don't burn them—this is crucial for any food!) can make them not only tastier but also healthier additions to your meals.

LISTEN IN!

Our SESAME SEED PODCAST is now available in Hungarian on our YouTube channel! English subtitles will be added soon.

Adrienn Szabó, clinical dietitian