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