Sesame Seeds 101: Nutrition, Benefits, How To Use, Buy, Store | Sesame Seeds: A Complete Guide

What is Sesame Seeds

Sesame seeds are the edible seeds of the sesame plant, scientifically known as Sesamum indicum. These seeds have been a popular ingredient in various cuisines around the world for thousands of years. Sesame seeds come in a variety of colors, including white, black, and brown, and they have a nutty, slightly sweet flavor.

Sesame seeds are often used for both culinary and non-culinary purposes. Here are some common uses:

1. Culinary Uses:
   • Toasted sesame seeds: They are often toasted to enhance their flavor and aroma. Toasted sesame seeds are commonly sprinkled on dishes like salads, stir-fries, and sushi.
   • Sesame oil: Sesame seeds are pressed to extract sesame oil, which is used for cooking, flavoring, and as a condiment in various cuisines.
   • Tahini: Ground sesame seeds are used to make tahini, a paste that is a key ingredient in dishes like hummus, baba ghanoush, and various Middle Eastern and Mediterranean dishes.
   • Baking: Sesame seeds can be used in baking, such as on bread rolls, bagels, or as a topping for various pastries and desserts.
   • Seasoning: Ground sesame seeds are used as a seasoning in some dishes and spice blends.
2. Non-Culinary Uses:
   • Sesame seeds have been used traditionally for their potential health benefits. They are a good source of various nutrients, including healthy fats, protein, and fiber.
   • In some cultures, sesame seeds have been used for their medicinal properties, such as promoting digestion and providing energy.
   • Sesame oil is used in cosmetic and skincare products, as it is believed to have moisturizing and nourishing properties.

Sesame seeds are rich in nutrients, including calcium, magnesium, iron, and vitamin B6. They are a versatile ingredient and can be used in a wide range of dishes to add flavor, texture, and nutritional value. Sesame seeds are also commonly used in both sweet and savory dishes, making them a popular choice in various world cuisines, including Asian, Middle Eastern, and Mediterranean cooking.

Other Names of Sesame Seeds

Sesame seeds are known by various names in different parts of the world and in different languages. Here are some of the common alternative names for sesame seeds:

1. Benne Seeds: This term is commonly used in parts of the southern United States, particularly in African American cuisine.
2. Til: In Hindi and some other Indian languages, sesame seeds are known as “til.”
3. Sésame: In French, sesame seeds are referred to as “sésame.”
4. Goma: In Japanese, sesame seeds are known as “goma.”
5. Ajonjolí: This is the Spanish term for sesame seeds, used in Latin American and Spanish cuisine.
6. Simsim: In various African languages, including Swahili, sesame seeds are called “simsim.”
7. Sésamo: The term “sésamo” is used in Spanish and Portuguese to refer to sesame seeds.
8. Ma: In Chinese, sesame seeds are known as “ma.”
9. Kusuri-goma: In Japanese, sesame seeds used for medicinal purposes are referred to as “kusuri-goma.”
10. Teel: In Punjabi and some other Indian languages, sesame seeds are known as “teel.”
11. Injera Berbere: In Ethiopian cuisine, a spice blend called “injera berbere” often contains ground sesame seeds.
12. Hulled Sesame Seeds: When the outer hull is removed, sesame seeds are often referred to as “hulled sesame seeds.”

These are just a few examples of the many names by which sesame seeds are known in different regions and languages. Sesame seeds have a global presence and are used in a wide variety of cuisines and culinary traditions, which has led to their many regional names.

Nutritional Value of Sesame Seeds

Here is a table summarizing the approximate nutritional value of sesame seeds per 1-ounce (28-gram) serving:

Nutrient	Amount per 1 ounce (28g)
Calories	160
Total Fat	13 grams
Saturated Fat	2 grams
Monounsaturated Fat	6 grams
Polyunsaturated Fat	4 grams
Omega-3 Fatty Acids	11 mg
Omega-6 Fatty Acids	4013 mg
Total Carbohydrates	7 grams
Dietary Fiber	4 grams
Sugars	0 grams
Protein	5 grams
Calcium	277 mg
Iron	4.1 mg
Magnesium	99 mg
Phosphorus	179 mg
Potassium	113 mg
Zinc	2 mg
Vitamin B6 (Pyridoxine)	0.2 mg
Folate	9 mcg
Vitamin E (Alpha-Tocopherol)	0.4 mg
Thiamin (Vitamin B1)	0.2 mg
Riboflavin (Vitamin B2)	0.1 mg
Niacin (Vitamin B3)	0.8 mg
Copper	0.3 mg
Manganese	0.7 mg
Selenium	9.8 mcg

Please note that the nutritional content may vary slightly based on the variety and preparation of sesame seeds. Sesame seeds are a nutritious food, and they are a good source of healthy fats, protein, dietary fiber, vitamins, and minerals. They are particularly rich in minerals like calcium, magnesium, and iron, making them a valuable addition to a balanced diet.

Benefits of Sesame Seeds

Sesame seeds offer a range of health benefits due to their nutritional composition and potential therapeutic properties. Here are some of the benefits of sesame seeds:

1. Rich in Nutrients: Sesame seeds are packed with essential nutrients, including vitamins (B vitamins, vitamin E), minerals (calcium, magnesium, iron, zinc), healthy fats (monounsaturated and polyunsaturated fats), and dietary fiber.
2. Good Source of Protein: Sesame seeds are a plant-based source of protein, which is important for muscle health and overall body function.
3. Heart Health: The monounsaturated and polyunsaturated fats in sesame seeds can help lower bad cholesterol levels, reducing the risk of heart disease. They also contain phytosterols, which may have a cholesterol-lowering effect.
4. Bone Health: Sesame seeds are one of the best sources of dietary calcium, which is important for maintaining strong and healthy bones. They also provide magnesium, zinc, and phosphorus, which are essential for bone health.
5. Antioxidant Properties: Sesame seeds contain antioxidants, including vitamin E and lignans, which may help protect cells from damage caused by free radicals.
6. Digestive Health: The fiber in sesame seeds can aid in digestion and help prevent constipation. It also supports a healthy gut microbiome.
7. Blood Sugar Regulation: Some studies suggest that sesame seeds may help regulate blood sugar levels due to their high fiber content and potential anti-diabetic effects.
8. Skin and Hair Health: The vitamin E content in sesame seeds can help promote healthy skin and hair. Sesame oil is also used in skincare and hair products for its moisturizing properties.
9. Anti-Inflammatory: Sesame seeds contain compounds like sesamin and sesamol, which may have anti-inflammatory properties and help reduce inflammation in the body.
10. Thyroid Health: The high content of selenium in sesame seeds is important for the proper functioning of the thyroid gland.
11. Cancer Prevention: Some studies suggest that the lignans in sesame seeds may have anti-cancer properties and could help reduce the risk of certain types of cancer.
12. Weight Management: The protein and fiber in sesame seeds can help promote a feeling of fullness, potentially aiding in weight management and controlling overeating.

It’s important to note that while sesame seeds offer numerous health benefits, they are calorie-dense due to their fat content, so portion control is key, especially if you are watching your calorie intake. Additionally, individual responses to sesame seeds may vary, so it’s always a good idea to consult with a healthcare professional or registered dietitian before making significant dietary changes.

Varieties of Sesame Seeds

Sesame seeds come in several different varieties, which can vary in color, size, and flavor. The choice of sesame seed variety often depends on regional preferences and culinary uses. Here are some of the most common varieties of sesame seeds:

1. White Sesame Seeds: White sesame seeds are the most common variety and are widely used in many cuisines. They have a mild, nutty flavor and are often used in baking, making tahini, and as a garnish for various dishes.
2. Black Sesame Seeds: Black sesame seeds have a rich, earthy flavor and are often used in Asian cuisine, particularly in desserts. They are sometimes sprinkled on sushi, buns, and rice dishes.
3. Brown Sesame Seeds: Brown sesame seeds fall in between white and black sesame seeds in terms of flavor and are often used in a variety of dishes, including bread, rolls, and savory recipes.
4. Hulled Sesame Seeds: Hulled sesame seeds have had their outer husk or hull removed, resulting in a creamier, less crunchy texture. They are commonly used to make tahini and are preferred in recipes where a smooth texture is desired.
5. Toasted Sesame Seeds: Sesame seeds are often toasted to enhance their flavor. Toasted sesame seeds can be found in various shades, from light to dark brown, and are used as a topping in salads, stir-fries, and sushi.
6. Natural Sesame Seeds: Natural sesame seeds refer to seeds that have not undergone any processing to remove the outer hull. They are often used in bread and bakery products, including hamburger buns and bagels.
7. Golden Sesame Seeds: These sesame seeds are slightly golden in color and have a delicate, nutty flavor. They are used in a variety of dishes and can add a touch of elegance to recipes.
8. Organic Sesame Seeds: Organic sesame seeds are grown without synthetic pesticides or fertilizers, following organic farming practices. They are popular among those who prefer organic products.

The choice of sesame seed variety can influence the flavor and appearance of dishes, so it’s important to select the one that best suits your recipe and personal preferences. Sesame seeds are a versatile ingredient and are used in both sweet and savory dishes, making them an essential component of various world cuisines.

What Does Sesame Seeds Taste Like

Sesame seeds have a unique taste that can be described as nutty and slightly sweet. The exact flavor may vary slightly depending on the variety of sesame seeds (white, black, brown, or golden) and whether they are toasted or untoasted.

Untoasted sesame seeds have a milder and more subtle flavor, with a nutty undertone. They are often used in baking and cooking to add a mild crunch and a hint of nuttiness to dishes.

Toasted sesame seeds, on the other hand, have a more pronounced and robust flavor. When toasted, sesame seeds take on a deeper, nuttier aroma and a slightly more intense taste. Toasted sesame seeds are often used as a topping or garnish in various dishes to add both flavor and texture.

In many recipes, sesame seeds are used more for their texture and visual appeal rather than for an overpowering flavor. They can add a delightful crunch and a mild, pleasant nuttiness to salads, stir-fries, sushi, baked goods, and more.

Overall, the taste of sesame seeds is relatively mild, making them a versatile ingredient that complements a wide range of dishes, both sweet and savory. The choice of sesame seed variety and whether they are toasted or untoasted can influence the specific flavor profile in your recipes.

How To Use Sesame Seeds

Sesame seeds are a versatile ingredient and can be used in a variety of ways to add flavor, texture, and nutrition to your dishes. Here are some common ways to use sesame seeds in your cooking:

1. As a Topping: Sprinkle sesame seeds on top of dishes to add a pleasant crunch and nutty flavor. They work well as a garnish for salads, stir-fries, noodles, rice dishes, and even baked goods like bread and rolls.
2. Sesame Oil: Use sesame oil for cooking or as a flavoring agent. It’s commonly used in Asian cuisine, particularly in stir-fries, marinades, and salad dressings. Toasted sesame oil has a stronger flavor and is often used as a finishing touch to enhance the aroma of a dish.
3. Tahini: Tahini is a paste made from ground sesame seeds, and it’s a key ingredient in Middle Eastern and Mediterranean cuisine. It’s used in recipes like hummus, baba ghanoush, and dressings.
4. Baking: Add sesame seeds to baked goods such as bread, rolls, bagels, and cookies. They can be used as a topping or mixed into the dough or batter for added flavor and texture.
5. Sushi and Rice Dishes: Sesame seeds, particularly black or toasted sesame seeds, are commonly used as a garnish for sushi rolls and rice dishes.
6. Asian Noodles: Sprinkle sesame seeds on top of Asian noodle dishes such as cold sesame noodles, dan dan noodles, or stir-fried noodles.
7. Sauces and Marinades: Ground or toasted sesame seeds can be incorporated into sauces and marinades to add depth of flavor. They are often used in dishes like sesame chicken or teriyaki.
8. Salad Dressings: Add toasted sesame seeds or sesame oil to your salad dressings for a nutty twist on your favorite salads.
9. Dips and Spreads: Use ground sesame seeds (tahini) as a base for dips like hummus or as a spread for sandwiches and wraps.
10. Vegetable Roasts: Sprinkle sesame seeds on roasted vegetables for an extra layer of flavor and texture.
11. Smoothies and Yogurt: Blend sesame seeds into smoothies or sprinkle them on top of yogurt for a nutritious boost.
12. Sesame Bars and Snacks: You can make sesame seed bars by combining them with honey or sweeteners. They are a popular snack in some cultures.
13. Soups and Stews: In some cuisines, toasted sesame seeds are used as a garnish for soups and stews, adding both flavor and texture.

When using sesame seeds, you can choose from various varieties, including white, black, brown, or golden, depending on your recipe and desired flavor profile. Whether you use them as a topping, in sauces, or as a main ingredient, sesame seeds can enhance the taste and presentation of a wide range of dishes.

Substitute for Sesame Seeds

If you need a substitute for sesame seeds in a recipe due to allergies, personal preferences, or the unavailability of sesame seeds, there are several alternatives you can consider. The choice of substitute will depend on the specific role sesame seeds play in the recipe, whether for flavor, texture, or both. Here are some common substitutes for sesame seeds:

1. Sunflower Seeds: Sunflower seeds have a mild, nutty flavor and a similar texture to sesame seeds. They can be used as a replacement in most recipes, especially as a topping for salads, yogurt, or baked goods.
2. Poppy Seeds: Poppy seeds have a unique flavor, but they can provide a delightful crunch and visual appeal in recipes similar to sesame seeds. They work well in baking and as a garnish for various dishes.
3. Flaxseeds: Ground flaxseeds can be used in place of sesame seeds in recipes where you need a nutty flavor and added nutritional value. They are an excellent source of omega-3 fatty acids.
4. Chia Seeds: Chia seeds have a neutral flavor and provide a similar crunchy texture. They are a good option for topping dishes, adding to smoothies, or using in baked goods.
5. Pumpkin Seeds (Pepitas): These seeds are larger than sesame seeds but can work as a topping in some dishes and provide a pleasant crunch. They have a mild, nutty flavor.
6. Hemp Seeds: Hemp seeds have a mild, nutty flavor and are rich in protein and healthy fats. They can be used as a topping for salads, yogurt, and cereals.
7. Nigella Seeds (Kalonji): Nigella seeds have a different flavor profile, with a slightly bitter and peppery taste. They can replace sesame seeds in certain savory dishes, particularly in Middle Eastern and Indian cuisines.
8. A Mixture of Other Seeds: In some cases, you can create a custom seed blend using a combination of the seeds mentioned above to achieve a unique flavor and texture similar to sesame seeds.

It’s important to consider the flavor and texture of the substitute when choosing the best option for your recipe. Keep in mind that the replacement may slightly alter the overall taste and appearance of the dish, so choose a substitute that complements the other ingredients and aligns with your preferences.

Where to Buy Sesame Seeds

Sesame seeds are widely available and can be purchased from various sources. Here are some common places where you can buy sesame seeds:

1. Grocery Stores: Most grocery stores, supermarkets, and local markets carry sesame seeds. They are typically found in the spice and seasoning aisle or the baking section.
2. Online Retailers: Many online retailers and e-commerce websites, such as Amazon, Walmart, and specialty food stores, offer a wide variety of sesame seeds, including different varieties like white, black, brown, and toasted. You can order them online and have them delivered to your doorstep.
3. Health Food Stores: Health food stores and natural food markets often stock organic or specialty varieties of sesame seeds. These stores may offer bulk bins where you can purchase the quantity you need.
4. Ethnic Grocery Stores: If you are looking for specific types of sesame seeds or need them for traditional dishes, consider visiting an ethnic grocery store. They may have a wider selection of sesame seed varieties and brands that cater to particular cuisines.
5. Specialty Spice Shops: Some specialty spice shops and gourmet food stores carry high-quality sesame seeds, often in larger quantities. These stores may also offer unique blends and flavored sesame seeds.
6. Bulk Food Stores: Stores that sell bulk foods and spices are another option, allowing you to purchase sesame seeds in the quantity you need. This can be cost-effective and environmentally friendly.
7. Farmers’ Markets: If you have access to a local farmers’ market, you may find artisanal or locally sourced sesame seeds, particularly if they are produced in your region.
8. Cooperatives and Food Buying Clubs: Some communities have cooperatives or food buying clubs where you can buy a variety of products in bulk, including sesame seeds.

When buying sesame seeds, consider the variety (white, black, brown, toasted, etc.) that best suits your recipe and taste preferences. Additionally, check the packaging for freshness and quality. Whether you purchase them in a traditional store or online, sesame seeds are a versatile ingredient to have in your kitchen for a wide range of culinary applications.

How To Store Sesame Seeds

Properly storing sesame seeds is important to maintain their freshness and prevent them from going rancid. Here are some guidelines for storing sesame seeds:

1. Cool, Dark Place: Store sesame seeds in an airtight container in a cool, dark place, away from direct sunlight and heat. Exposure to light and heat can cause the seeds to go rancid more quickly.
2. Airtight Container: Use an airtight container, such as a glass jar, plastic container, or a resealable plastic bag, to keep air and moisture out. Make sure the container has a tight-sealing lid.
3. Refrigeration: While it’s not necessary, you can extend the shelf life of sesame seeds by storing them in the refrigerator. This is particularly helpful if you live in a hot and humid climate. However, it’s essential to ensure the container is completely airtight to prevent moisture absorption.
4. Freezing: If you want to store sesame seeds for an extended period, freezing is an option. Place the seeds in an airtight container or a vacuum-sealed bag and store them in the freezer. This method can help preserve their freshness for several months or longer.
5. Labeling: It’s a good practice to label the container with the date of purchase or the date you opened the package. This helps you keep track of the seeds’ freshness.
6. Keep Them Dry: Moisture is the enemy of sesame seeds, as it can lead to spoilage or the development of mold. Ensure that the container and the environment where you store the seeds are dry.
7. Rotate Stock: If you use sesame seeds regularly, make sure to rotate your stock. Use older seeds first to keep them from becoming stale.
8. Avoid Excess Air: When transferring sesame seeds to a storage container, try to remove excess air from the container to minimize oxidation.

Sesame seeds, like many seeds and nuts, contain oils that can turn rancid over time. Proper storage practices can help preserve their flavor and nutritional value. When stored correctly, sesame seeds can have a shelf life of several months to a year, and possibly longer if stored in the freezer. Always check for signs of rancidity or spoilage, such as a rancid odor or off-flavors, before using sesame seeds in your recipes.

Frequently Asked Questions (FAQs) Sesame Seeds