#9 of 19 in Nuts & Seeds · scored 90/100
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.
0.8 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 90.
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.
High phosphorus and magnesium content provides essential cofactors for hydroxyapatite crystallization and osteoblast function; calcium supports bone matrix formation
Sesamin and sesamolin lignans inhibit NF-κB signaling and reduce TNF-α production; polyunsaturated fats lower LDL oxidation and improve endothelial function
High monounsaturated and polyunsaturated fat content reduces LDL cholesterol and triglycerides; lignans enhance HDL-mediated reverse cholesterol transport
Selenium acts as cofactor for glutathione peroxidase; magnesium is essential for ATP synthase and oxidative phosphorylation efficiency
Soluble fiber (8.4g/100g) serves as prebiotic substrate for beneficial bacteria including Faecalibacterium and Akkermansia species associated with longevity
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
Breaks a fast
Can be consumed post-workout (mixed with carbohydrates) to support muscle protein synthesis, but midday meals with diverse foods maximize mineral utilization