Want to know everything about the benefits of sesame seeds?

Small, flat, and oval-shaped, measuring about 2 to 4 mm long, sesame seeds come in several colours, ranging from golden blond to deep black. They come from the plant named Sesamum indicum, which belongs to the Pedaliaceae family and is native to India. It grows and is also cultivated in various African countries. Its pretty flowers are white or pink, bell-shaped, and can contain up to 200 seeds. 

Sesame has long been prized for its health benefits and flavour. With its subtle nutty taste, it is used all over the world. In Middle Eastern dishes and desserts, as well as Asian and African recipes, many dishes highlight its flavour and take advantage of its nutritional benefits.

Here are the average nutritional values of sesame seeds:

Their high content of unsaturated fatty acids and micronutrients makes them a top choice for nutrition enthusiasts.

To enjoy their nutritional benefits without overdoing it, the recommended daily intake of sesame seeds is 15 to 30 g, or about 1 to 2 tablespoons. Depending on individual needs and health goals, the appropriate portion should be tailored to each person.

Although they consist of an average of 50% fat, these seeds are highly recommended for their beneficial plant-based fats. Their content of unsaturated fatty acids is particularly high and breaks down roughly as follows: 20 g of omega-9 and 20 g divided between omega-6 and omega-3 per 100 g, with very few saturated fatty acids. This is what makes it an ideal oil—mild and fragrant—perfect for seasoning our favourite dishes, for massages, and for supporting our cardiovascular system.

Not only are they abundant, but they’re also high-quality. In fact, the proteins in sesame seeds, although plant-based, are very easily absorbed. They’re considered complete because they contain all nine essential amino acids, making them a perfect fit for a vegan diet. For athletes, they also provide an extra daily protein boost to meet muscle needs.

Sesame seeds are a valuable source of antioxidants, particularly due to the presence of lignans (such as sesamin and sesamol), phytosterols, vitamin E, and selenium. These compounds help neutralise free radicals, which are responsible for premature cell ageing and certain chronic diseases.

Sesame seeds are naturally rich in dietary fibre, which is essential for proper digestive function. Fibre helps regulate bowel movements, prevent constipation, and maintain a lasting feeling of fullness. It also contributes to weight management and metabolic health by stabilising blood sugar levels.

First, rich in B vitamins such as B1, B3, B6, and B9 (or folate), sesame supports numerous functions: energy metabolism, muscle function, the synthesis of certain antibodies and hemoglobin, cognitive abilities... It is also a source of vitamin E (tocopherol), which is particularly antioxidant, protects the heart, and regulates blood circulation.

With a glycemic index of 15, sesame is one of the most filling foods. With less than 25 g of sugar per 100 g, along with fibre, protein, and healthy fats, these seeds are one of the best low glycemic index foods.

Discover our feature: What are the best low-glycemic-index foods?

A small amount of sesame seeds is enough to provide a good dose of plant-based dietary fibre, protein, calcium, iron, and much more. Since they are also very high in calories, it’s best to consume them in moderation. For daily use, 1 to 3 teaspoons of sesame seeds (15 to 30 g) per day are recommended. This is a reasonable daily intake that is ideal for balancing your diet and can be adjusted according to your needs.

Sesame is included in the list of 14 priority allergens that must be listed on nutrition labels. Sesame seeds and products containing them should therefore be avoided by people with allergies. For people allergic to tree nuts and peanuts, the likelihood of developing a sesame allergy is very high. In children in particular, it is reportedly 6 to 10 times more common. It is therefore advisable to exercise caution regarding the consumption of sesame and its various forms, such as vegetable oil, if you have an allergy to other oilseeds.

For pregnant women, breastfeeding women, and people on hormone-dependent treatments, it is best to seek medical advice before regularly consuming sesame seeds.