scored 95/100
Also known as sesame seeds, sesamum indicum, til, benne
Sesame seeds are oil-rich seeds exceptionally dense in calcium, copper, and manganese and the source of the lignans sesamin and sesamolin.
0.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
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.
Exceptional calcium, magnesium, copper, and manganese content supplies the mineral cofactors required for collagen cross-linking and bone matrix formation
Sesamin and sesamolin inhibit cholesterol absorption and synthesis while sparing gamma-tocopherol, enhancing systemic antioxidant capacity
Sesamin upregulates hepatic fatty-acid oxidation enzymes and reduces lipid peroxidation
Sesame's minerals and lignans have no circadian dependency and benefit from steady daily intake.
Breaks a fast
Calorie-dense; not fasting-compatible in meaningful amounts.
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.
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.
Sesame Seed scores 95/100 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.
Not particularly. A 2 g serving provides about 0.4 g of protein (~1% of the 50 g daily value).
Not really. A 2 g serving provides about 0.2 g of fiber (~1% of the 28 g daily value).
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).
Best any time of day. Sesame's minerals and lignans have no circadian dependency and benefit from steady daily intake.
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.
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.
Encyclopedia entries that supply the same signature nutrients sesame seed contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.