Sesame Butter
Sesame butter is a nutrient-dense paste made from ground sesame seeds, rich in plant-based protein, healthy fats, and bioavailable minerals essential for bone health and cardiovascular function.
Nutrition · per ~14 g serving · ≈ ¾ tbsp
- Thiamin0.14 mg12% DV
- Niacin0.81 mg5% DV
- Folate15.2 mcg4% DV
- Vitamin K0.24 mcg<1% DV
- Copper0.23 mg26% DV
- Magnesium50.0 mg12% DV
- Selenium6.5 mcg12% DV
- Manganese0.23 mg10% DV
- Phosphorus100.7 mg8% DV
- Zinc0.85 mg8% DV
- Iron0.98 mg5% DV
- Calcium16.2 mg1% DV
- Potassium57.1 mg1% DV
- Sodium8.9 mg<1% DV
- Polyunsaturated Fat3.7 g
- Omega63.7 mg
- Monounsaturated Fat3.2 g
- Saturated Fat1.3 g
- Lignans~4.2 mg
- Inulin / Prebiotic fibre~420 mg
- Glutathione~2.1 mg
Score · 95/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Copper183% DV
- Magnesium85% DV
- Selenium85% DV
- Thiamin83% DV
- Manganese70% DV
Overview
Sesame butter originates from sesame seeds, one of humanity's oldest cultivated crops, documented in ancient Egyptian and Indian civilizations. This creamy spread delivers an impressive micronutrient profile dominated by phosphorus (719 mg/100g) and magnesium (357 mg/100g), minerals critical for bone mineralization, ATP production, and vascular health. The fat composition is notably favorable: 26g polyunsaturated fat and 22g monounsaturated fat per 100g support inflammatory regulation and lipid metabolism. Sesame butter contains lignans (sesamin and sesamolin), compounds with documented antioxidant and anti-inflammatory properties that may reduce cardiovascular disease risk. The high fiber content (8.4g) supports gut microbiota diversity and metabolic health. For longevity, sesame butter's mineral density addresses common nutritional gaps in modern diets—particularly calcium (116 mg), selenium (46 mcg), and folate (108 mcg)—nutrients linked to reduced mortality risk in prospective cohort studies. The bioavailability of minerals is enhanced by sesame's natural phytate content relative to other seeds, making it a practical whole-food alternative to isolated supplements for aging adults seeking to maintain bone density and cardiovascular function.
Health Benefits (5)
- Supports bone mineral density and reduces osteoporosis riskstrongHigh phosphorus and magnesium content provides essential cofactors for hydroxyapatite crystallization and osteoblast function; calcium supports bone matrix formation
- Reduces inflammation and cardiovascular disease markersmoderateSesamin and sesamolin lignans inhibit NF-κB signaling and reduce TNF-α production; polyunsaturated fats lower LDL oxidation and improve endothelial function
- Improves lipid profiles and arterial healthmoderateHigh monounsaturated and polyunsaturated fat content reduces LDL cholesterol and triglycerides; lignans enhance HDL-mediated reverse cholesterol transport
- Enhances antioxidant defense and mitochondrial functionstrongSelenium acts as cofactor for glutathione peroxidase; magnesium is essential for ATP synthase and oxidative phosphorylation efficiency
- Supports healthy gut microbiota diversitymoderateSoluble fiber (8.4g/100g) serves as prebiotic substrate for beneficial bacteria including Faecalibacterium and Akkermansia species associated with longevity
Food Pairings
- ·Pair with vitamin C sources (citrus, kiwi, bell peppers) to enhance non-heme iron and mineral absorption from sesame
- ·Combine with whole grains (oats, quinoa) to create complete amino acid profile and improve fiber-to-protein ratio for sustained energy
- ·Mix with fermented foods (sauerkraut, kimchi) to enhance mineral bioavailability through increased stomach acid and probiotic diversity
- ·Blend with omega-3 rich foods (ground flax, chia seeds) to optimize the omega-6 to omega-3 ratio and reduce inflammatory load
Practical Tips
- ·Store in airtight glass containers in cool, dark conditions or refrigerate after opening to prevent oxidation of polyunsaturated fats (shelf life: 2-3 months refrigerated)
- ·Select unhulled sesame butter when possible—the seed coat contains significantly more calcium (9x more) and lignans than hulled varieties
- ·Consume 1-2 tablespoons daily (approximately 32-64g) to obtain meaningful mineral contributions without exceeding caloric targets; measure by weight rather than volume for accuracy
- ·Stir thoroughly before use, as natural separation is a sign of minimal additives and indicates higher lignan concentration
- ·Mix with warm water or herbal tea to create a bioavailable mineral drink that enhances absorption when consumed with meals containing vitamin C
Optimal Timing
Consuming with lunch optimizes mineral absorption (magnesium, phosphorus, calcium) alongside other food components; the sustained energy from balanced macronutrients prevents afternoon energy decline and supports stable blood glucose
- · On an empty stomach—phytates require stomach acid and food matrix for optimal mineral bioavailability
Can be consumed post-workout (mixed with carbohydrates) to support muscle protein synthesis, but midday meals with diverse foods maximize mineral utilization
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other nuts & seeds
Per 100 g of the default form. Bars show how much higher or lower sesame butter is than the average across 18 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about sesame butter
What is sesame butter?
Sesame Butter is classified as a nuts & seeds. Sesame butter is a nutrient-dense paste made from ground sesame seeds, rich in plant-based protein, healthy fats, and bioavailable minerals essential for bone health and cardiovascular function.
Is sesame butter healthy?
Sesame Butter scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Magnesium, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is sesame butter high in protein?
Not particularly. A 14 g serving provides about 2.8 g of protein (~6% of the 50 g daily value).
Is sesame butter high in fiber?
Not really. A 14 g serving provides about 1.2 g of fiber (~4% of the 28 g daily value).
What vitamins and minerals are in sesame butter?
In a 14 g serving, sesame butter is highest in Copper (~26% DV), Magnesium (~12% DV), Thiamin (~12% DV), Selenium (~12% DV).
Is sesame butter keto-friendly?
Yes — it fits comfortably in most keto plans. A 14 g serving has about 0.8 g of net carbs (2 g total minus 1.2 g fiber).
When is the best time to eat sesame butter?
Best in the midday. Consuming with lunch optimizes mineral absorption (magnesium, phosphorus, calcium) alongside other food components; the sustained energy from balanced macronutrients prevents afternoon energy decline and supports stable blood glucose
How much sesame butter should I eat?
A typical serving is around 14 g (~98 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sesame butter alongside several other nuts & seeds sources.
Is sesame butter an allergen?
Sesame Butter falls into the tree nut / seed group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with sesame butter?
Sesame Butter pairs nicely with: Pair with vitamin C sources (citrus, kiwi, bell peppers) to enhance non-heme iron and mineral absorption from sesame; Combine with whole grains (oats, quinoa) to create complete amino acid profile and improve fiber-to-protein ratio for sustained energy; Mix with fermented foods (sauerkraut, kimchi) to enhance mineral bioavailability through increased stomach acid and probiotic diversity; Blend with omega-3 rich foods (ground flax, chia seeds) to optimize the omega-6 to omega-3 ratio and reduce inflammatory load.
Supplements that mirror Sesame Butter's nutrient profile
Encyclopedia entries that supply the same signature nutrients sesame butter contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Sesame Butter
These are the nutrients sesame buttercontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.