Sesame Seeds: Calories, Nutrition and Health Benefits
Ancient calcium powerhouse and PCOS seed cycling essential packed with lignans, heart-healthy fats, and bone-building minerals.
Quick Nutrition Facts
Per 3 tbsp (27g, unhulled)
| Nutrient | Amount |
|---|---|
| Calories | 155 kcal |
| Protein | 4.77g |
| Fat | 13g |
| Carbohydrates | 6.5g |
| Fiber | 3g |
| Calcium | 273mg |
| Magnesium | 99mg |
| Manganese | 0.7mg |
| Zinc | 2mg |
| Selenium | 9.7mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Unhulled sesame seeds deliver 20% of your daily calcium in just 3 tablespoons—one of the richest plant-based calcium sources. For PCOS, pair with sunflower seeds during luteal phase (days 15-28) to support progesterone and hormone balance.
Myth Busters
MYTH #1: All Sesame Seeds Provide High Calcium
TRUTH: Only unhulled (tan/brown) sesame seeds are calcium-rich—273mg per 3 tbsp (20% DV). Hulled (white) seeds have only 3mg since calcium is in the hull. Choose unhulled or black sesame seeds for bone health.
MYTH #2: Sesame Seeds Are Too High in Calories for Weight Loss
TRUTH: Three tablespoons have 155 calories with 3g fiber and 4.77g protein that promote fullness. Sesame consumption is linked to 10% LDL cholesterol reduction and 8% triglyceride reduction—supporting metabolic health for weight loss. Portion control is key.
MYTH #3: Tahini and Whole Sesame Seeds Are Nutritionally Identical
TRUTH: Tahini (sesame butter) is typically made from hulled seeds, losing most calcium and fiber. Whole unhulled seeds provide more nutrients, but tahini has better mineral absorption due to grinding. Both are nutritious for different reasons.
MYTH #4: Sesame Seeds Don't Help Diabetes
TRUTH: Studies show eating 1 oz (30g) sesame seeds daily may reduce fasting blood sugar by 10% within 6 months. The compound pinoresinol inhibits maltase enzyme, slowing sugar absorption.
MYTH #5: Seed Cycling Has No Science for PCOS
TRUTH: Lignans in sesame seeds support progesterone production, and zinc (19% DV) aids hormone synthesis—both crucial for PCOS. The practice is evidence-informed based on nutrient-hormone pathways studied in research.
MYTH #6: You Need to Soak or Grind Sesame Seeds
TRUTH: While soaking/roasting/grinding reduces antinutrients (oxalates, phytates) and improves mineral absorption, whole roasted sesame seeds are still nutritious. For maximum benefits, lightly roast at 350°F (180°C) for 5 minutes.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 155 calories, 13g fat requires portion control. 4.77g protein and 3g fiber aid satiety. Limit to 3 tbsp daily for heart-healthy fats without excess calories. |
| Muscle Gain |  | 4.77g protein per 3 tbsp supports muscle repair. Add to protein shakes, yogurt, or post-workout meals. Healthy fats aid hormone production for muscle growth. |
| Diabetes Management |  | May reduce fasting blood sugar 10%. Low glycemic, high fiber, pinoresinol regulates glucose. |
| PCOS Management | | Lignans support progesterone, zinc aids hormone synthesis. Consume 1-2 tbsp daily during luteal phase (days 15-28) with sunflower seeds. |
| Pregnancy Nutrition | | High in calcium (20% DV), iron, and folate for fetal bone development. Protein supports tissue growth. Limit to 3 tbsp due to phytoestrogens (consult doctor). |
| Viral/Flu Recovery | | Selenium and zinc boost immune function. Zinc (19% DV) aids white blood cell production for fighting infections. Copper aids hemoglobin. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sesame Seeds
Understanding how sesame seeds affect blood glucose can help optimize diabetes and PCOS management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Maximize Blood Sugar Benefits
Pairing sesame seeds with protein or fiber further stabilizes glucose and enhances satiety:
- 🥛 Greek yogurt or kefir - Probiotics + protein for gut and glucose health
- 🥗 Chickpea salad - Plant protein + fiber for sustained energy
- 🍞 Whole grain toast with tahini - Complex carbs + sesame fat slows absorption
- 🥜 Hummus (tahini base) - Complete protein pairing with veggies
This combination provides steady energy without blood sugar spikes, ideal for diabetes, PCOS, or metabolic health.
Cultural Significance
Sesame is one of the oldest oilseed crops, cultivated for over 5,000 years in Mesopotamia and the Indus Valley.
In India:
- Called "til" in Hindi, integral to Indian cuisine and festivals
- Used in Makar Sankranti (January harvest festival) as "til ladoo" and "chikki" sweets
- Ayurveda considers sesame oil warming (promotes circulation, joint health)
- Black sesame ("kala til") valued for hair health and spiritual ceremonies
- India produces 850,000 tons annually (18% of global supply, 2nd to Sudan)
Global Impact:
- Mentioned in ancient Egyptian tomb inscriptions (3000 BCE)
- Symbolizes immortality in Hinduism due to oil's long shelf life
- "Open sesame" (Arabian Nights) refers to seed pod bursting open when ripe
- Used in traditional medicine across Asia, Africa, and Middle East
Compare & Substitute
Sesame Seeds vs Similar Seeds (Per 100g)
| Nutrient | 🌾 Sesame Seeds (unhulled) | 🌻 Sunflower Seeds | 🌰 Almonds | 🌱 Flax Seeds |
|---|---|---|---|---|
| Calories | 573 kcal | 584 kcal | 579 kcal | 534 kcal |
| Protein | 17.7g | 20.8g | 21.2g | 18.3g |
| Fat | 49.7g | 51.5g | 49.9g | 42.2g |
| Carbs | 23.5g | 20g | 21.6g | 28.9g |
| Fiber | 11.8g | 8.6g | 12.5g | 27.3g |
| Calcium | 975mg (75% DV) | 78mg | 269mg | 255mg |
| Iron | 14.6mg (81% DV) | 5.3mg | 3.7mg | 5.7mg |
| Magnesium | 351mg (84% DV) | 325mg | 270mg | 392mg (93% DV) |
| Zinc | 7.8mg (71% DV) | 5mg | 3.1mg | 4.3mg |
| Best For | Calcium, iron, PCOS seed cycling | Vitamin E, selenium | Vitamin E, weight loss | Omega-3, fiber, PCOS seed cycling |
Frequently Asked Questions
Are sesame seeds good for PCOS?
Yes, sesame seeds are highly beneficial for PCOS as part of seed cycling during the luteal phase (days 15-28 of your menstrual cycle).
Why sesame seeds help PCOS:
- Lignans (phytoestrogens) support progesterone production during luteal phase
- Zinc (19% DV per 3 tbsp) aids hormone synthesis and ovulation
- Magnesium (23% DV) reduces insulin resistance—a key PCOS driver
- Anti-inflammatory properties reduce PCOS-related inflammation
How to use for PCOS:
- Follicular phase (days 1-14): 1 tbsp each flax + pumpkin seeds daily
- Luteal phase (days 15-28): 1 tbsp each sesame + sunflower seeds daily
- Grind fresh or lightly roast for better absorption
- Add to smoothies, yogurt, salads, or make tahini
Track your cycle and symptoms with NutriScan app to monitor how seed cycling affects your PCOS.
How much calcium is in sesame seeds?
Sesame seeds are among the richest plant-based calcium sources, but only if unhulled.
Calcium content:
- Unhulled (tan/brown/black): 975mg per 100g or 273mg per 3 tbsp (20% DV)
- Hulled (white): 60mg per 100g or 3mg per 3 tbsp (0.2% DV)
Why the difference? Calcium is concentrated in the hull (outer shell). Hulled sesame seeds and most tahini (made from hulled seeds) have minimal calcium.
For bone health: Choose unhulled sesame seeds or black sesame seeds. Check labels for "unhulled" or look for tan/brown color instead of pure white.
Can diabetics eat sesame seeds?
Yes, sesame seeds are excellent for diabetes and may actively improve blood sugar control.
Diabetes benefits:
- May reduce fasting blood sugar by 10% within 6 months when eating 1 oz (30g) daily
- Pinoresinol compound inhibits maltase enzyme, slowing sugar absorption
- Low glycemic load prevents blood sugar spikes
- Healthy fats improve insulin sensitivity
Best practices for diabetics:
- Eat 1-3 tbsp (9-27g) daily as part of balanced meals
- Pair with protein (Greek yogurt, hummus) for stable glucose
- Choose unsalted, roasted seeds
- Monitor blood sugar 2 hours after eating to track personal response
Always consult your healthcare provider before adding new foods to a diabetes diet.
What is the difference between tahini and sesame seeds?
Tahini is ground sesame seed butter, typically made from hulled (white) sesame seeds.
Key differences:
| Aspect | Whole Sesame Seeds (unhulled) | Tahini |
|---|---|---|
| Calcium | 273mg per 3 tbsp (20% DV) | 20mg per 3 tbsp (1.5% DV) |
| Fiber | 3g per 3 tbsp | 1g per 3 tbsp |
| Mineral Absorption | Lower (antinutrients present) | Higher (grinding reduces antinutrients) |
| Texture | Crunchy, needs chewing | Smooth, creamy |
| Uses | Topping, baking, salads | Spreads, dressings, hummus |
Bottom line: For calcium and fiber, choose whole unhulled seeds. For easier digestion and versatility, choose tahini. Both are nutritious—just different.
Should I eat sesame seeds raw or roasted?
Roasted sesame seeds are recommended for better nutrient absorption and digestibility.
Benefits of roasting:
- Reduces oxalates and phytates (antinutrients that block mineral absorption)
- Makes lignans and minerals more bioavailable
- Enhances nutty flavor
- Destroys harmful bacteria (like Salmonella) if present
How to roast:
- Spread seeds on baking sheet
- Roast at 350°F (180°C) for 5-7 minutes
- Stir frequently until golden and fragrant
- Cool completely before storing
Raw seeds: Still nutritious, but minerals are less absorbable. If eating raw, consider soaking for 2-4 hours first to reduce antinutrients.
Are black or white sesame seeds healthier?
Black sesame seeds (unhulled) are more nutritious than white (hulled) seeds.
Nutritional comparison:
| Nutrient | Black Sesame (unhulled) | White Sesame (hulled) |
|---|---|---|
| Calcium | 975mg per 100g | 60mg per 100g |
| Fiber | 11.8g per 100g | 3.5g per 100g |
| Antioxidants | Higher (anthocyanins) | Lower |
| Iron | 14.6mg per 100g | 4.7mg per 100g |
| Flavor | Earthier, more bitter | Milder, sweeter |
Which to choose:
- Maximum nutrition: Black or tan/brown unhulled seeds
- Milder taste: White hulled seeds (still nutritious, just less calcium/fiber)
- Bone health: Black or unhulled only
- Baking/cooking: White seeds for aesthetics, black for nutrition
Both are healthy; black/unhulled simply retains more nutrients from the hull.
How many sesame seeds should I eat per day?
1-3 tablespoons (9-27g) daily is optimal for most health goals.
Guidelines by goal:
- General health: 1 tbsp (50-55 calories, 7% calcium DV)
- Bone health: 3 tbsp (155 calories, 20% calcium DV from unhulled)
- Weight loss: Maximum 1 tbsp daily (50-55 calories)
- PCOS seed cycling: 1-2 tbsp during luteal phase only (days 15-28)
- Diabetes: 1-3 tbsp daily with meals for blood sugar benefits
- Heart health: 2 tbsp, 4-5 times weekly
Avoid excess: More than 5 tbsp (45g) daily provides excessive calories (250+), fat, and oxalates. Stick to recommended portions for sustained benefits without digestive issues.
Can I eat sesame seeds during pregnancy?
Yes, in moderation sesame seeds are generally safe and beneficial during pregnancy, but consult your doctor first.
Pregnancy benefits:
- Calcium (20% DV): Supports fetal bone development
- Iron (22% DV unhulled): Prevents anemia, common in pregnancy
- Folate: Essential for neural tube development
- Protein: Supports fetal tissue growth
Important cautions:
- Phytoestrogens (lignans): May affect hormones; stick to 1-2 tbsp daily
- Allergies: Sesame is a common allergen; avoid if allergic
- Oxalates: Can interfere with calcium absorption; roast seeds first
Best practices:
- Limit to 1-2 tbsp (9-18g) daily
- Choose roasted, unsalted seeds
- Eat with calcium-rich foods (yogurt, milk) to maximize absorption
- Always check with your healthcare provider
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