What is sesame seeds?

Sesame seeds are small, oval-shaped seeds that are the product of the Sesamum indicum plant. They are one of the oldest known oilseed crops, and have been used for thousands of years in cooking, baking, and traditional medicine. Sesame seeds have a nutty, slightly sweet flavour and a crunchy texture, and are commonly used whole or ground into a meal.

Sesame seeds are a rich source of many essential nutrients, including protein, dietary fibre, vitamins, and minerals. They are particularly high in healthy fats, including monounsaturated and polyunsaturated fatty acids, as well as in minerals such as magnesium, calcium, iron, and copper. The seeds are also a good source of phytosterols, which are plant-derived compounds that help to lower cholesterol levels.

Sesame seeds are versatile and can be used in a variety of dishes. They are commonly used in Asian cuisine, but are also popular in Mediterranean, Middle Eastern, and African cooking. They can be used as a garnish, or sprinkled on salads, soups, and casseroles. In Asia, sesame seeds are often roasted and ground into a paste known as tahini, which is added to dips, sauces, and dressings. Additionally, sesame seeds are pressed to extract sesame oil, which is used in various cooking applications.

Nutritional Value of Sesame Seeds

Per 100 grams of roasted sesame seeds, the nutritional profile is approximately as follows:

Calories: 573

Protein: 20.1 grams

Total fat: 49.7 grams

Saturated fat: 6.9 grams

Monounsaturated fat: 22.4 grams

Polyunsaturated fat: 20.4 grams

Dietary fibre: 12.9 grams

Carbohydrates: 23.5 grams

Sugar: 0.7 grams

Calcium: 975 milligrams

Iron: 14.2 milligrams

Magnesium: 351 milligrams

Phosphorus: 629 milligrams

Potassium: 565 milligrams

Zinc: 4.8 milligrams

Copper: 3.8 milligrams

Manganese: 2.8 milligrams

Vitamin B1 (Thiamin): 1.4 milligrams

Vitamin B2 (Riboflavin): 2 milligrams

Vitamin B3 (Niacin): 4.5 milligrams

Folate: 96 micrograms

Selenium: 58.8 micrograms