Sesame Seed
Sesame seeds are oil-rich seeds exceptionally dense in calcium, copper, and manganese and the source of the lignans sesamin and sesamolin.
Nutrition · per ~2 g serving · ≈ a pinch
- Thiamin0.02 mg1% DV
- Vitamin B60.02 mg<1% DV
- Niacin0.09 mg<1% DV
- Folate1.9 mcg<1% DV
- Riboflavin0.00 mg<1% DV
- Vitamin E0.01 mg<1% DV
- Pantothenic Acid0.00 mg<1% DV
- Vitamin A0.18 iu<1% DV
- Copper0.08 mg9% DV
- Manganese0.05 mg2% DV
- Magnesium7.0 mg2% DV
- Iron0.29 mg2% DV
- Calcium19.5 mg2% DV
- Zinc0.15 mg1% DV
- Selenium0.69 mcg1% DV
- Phosphorus12.6 mg1% DV
- Potassium9.4 mg<1% DV
- Sodium0.22 mg<1% DV
- Saturated Fat0.14 g
- Lignans~0.60 mg
Score · 97/100
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.
- Copper454% DV
- Manganese107% DV
- Magnesium84% DV
- Iron81% DV
- Calcium75% DV
Overview
Sesame seeds (Sesamum indicum) are among the oldest cultivated oilseed crops, domesticated over 5,000 years ago across Africa and the Indian subcontinent. At roughly 573 kcal per 100g they are nutritionally concentrated, supplying about 49.7g of predominantly unsaturated fat, 17.7g of plant protein, and 11.8g of fiber. Their standout minerals are calcium (~975 mg/100g, among the richest plant sources), copper (~4.1 mg), manganese (~2.5 mg), magnesium (~351 mg), iron (~14.6 mg), and phosphorus (~629 mg). Sesame's signature bioactives are the furofuran lignans sesamin and sesamolin, studied for antioxidant, cholesterol-lowering, and liver-supportive effects, alongside the antioxidant sesamol formed on roasting. Their nutty flavor deepens with toasting, and they form the base of tahini, halva, and gomashio across Middle Eastern, East Asian, and African cuisines. Because the minerals and oils are concentrated in the hull, hulled and unhulled seeds differ markedly in calcium content.
Health Benefits (3)
- Supports bone mineral densitymoderateExceptional calcium, magnesium, copper, and manganese content supplies the mineral cofactors required for collagen cross-linking and bone matrix formation
- Helps lower LDL cholesterol and oxidative stressmoderateSesamin and sesamolin inhibit cholesterol absorption and synthesis while sparing gamma-tocopherol, enhancing systemic antioxidant capacity
- Supports liver function and lipid metabolismmoderateSesamin upregulates hepatic fatty-acid oxidation enzymes and reduces lipid peroxidation
Food Pairings
- ·Pair with leafy greens or tahini-based dressings because the seeds' fat improves absorption of fat-soluble carotenoids and vitamin K
- ·Combine with vitamin-C-rich foods because ascorbate enhances absorption of sesame's non-heme iron
Practical Tips
- ·Toast lightly before use to develop sesamol and deepen flavor, but avoid scorching which degrades the oils
- ·Grind or chew thoroughly because whole seeds often pass undigested, limiting mineral and lignan uptake
- ·Choose unhulled seeds for far higher calcium content
Optimal Timing
Sesame's minerals and lignans have no circadian dependency and benefit from steady daily intake.
Calorie-dense; not fasting-compatible in meaningful amounts.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower sesame seed is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about sesame seed
What is sesame seed?
Sesame Seed is classified as a herbs & spices. Sesame seeds are oil-rich seeds exceptionally dense in calcium, copper, and manganese and the source of the lignans sesamin and sesamolin.
Is sesame seed healthy?
Sesame Seed scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Manganese, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is sesame seed high in protein?
Not particularly. A 2 g serving provides about 0.4 g of protein (~1% of the 50 g daily value).
Is sesame seed high in fiber?
Not really. A 2 g serving provides about 0.2 g of fiber (~1% of the 28 g daily value).
Is sesame seed keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.2 g of net carbs (0.5 g total minus 0.2 g fiber).
When is the best time to eat sesame seed?
Best any time of day. Sesame's minerals and lignans have no circadian dependency and benefit from steady daily intake.
How much sesame seed should I eat?
A typical serving is around 2 g (~11 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 seed alongside several other herbs & spices sources.
What pairs well with sesame seed?
Sesame Seed pairs nicely with: Pair with leafy greens or tahini-based dressings because the seeds' fat improves absorption of fat-soluble carotenoids and vitamin K; Combine with vitamin-C-rich foods because ascorbate enhances absorption of sesame's non-heme iron.
Supplements that mirror Sesame Seed's nutrient profile
Encyclopedia entries that supply the same signature nutrients sesame seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Sesame Seed
These are the nutrients sesame seedcontributes 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.