Back to knowledge librarySesame Seeds
Sesame seeds are small, oil-rich seeds. They come from the sesame plant, which is one of the oldest known crops used for oil.
What is the nutrient content of sesame seeds?
A recommended serving size of sesame seeds is around two tablespoons, or 25g:
What are the health benefits of sesame seeds?
1. Monounsaturated and Polyunsaturated Fats: Sesame seeds are rich in healthy fats, particularly polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs), which contribute to heart health.
2. High-Quality Plant Protein: Sesame seeds provide a significant amount of plant-based protein, making them a valuable protein source for vegetarians and vegans. However, sesame seeds also have a high fat content, and so it is advisable to stick to the recommend portion size.
3. Dietary Fibre: These seeds are a good source of fibre, which supports digestive health, helps regulate blood sugar levels, and aids in weight management.
Where can I find sesame seeds?
Sesame seeds may be eaten whole, ground, or as part of sesame oil or tahini (sesame seed paste). They are a key ingredient in many Asian and Middle Eastern dishes, such as hummus, sushi, and stir-fries. Many desserts also contain sesame seeds, such as sesame snaps and halva.
References:
Public Health England (2016). Government Dietary Recommendations. Available at:
https://assets.publishing.service.gov.uk/media/5a749f
ece5274a44083b82d8/government_dietary_recomme
ndations.pdf [Accessed 8 November 2024].
British Heart Foundation (2024). Portion guide: Beans, pulses, fish, eggs, meat and other proteins. Available at:
https://www.bhf.org.uk/informationsupport/support/
healthy-living/healthy-eating/healthy-eating-toolkit/f
ood-portions/beans-pulses-fish-eggs-meat [Accessed
10 September 2024].
Oboulbiga, E. B., Douamba, Z., Compaoré-Sérémé, D., Semporé, J. N., Dabo, R., Semde, Z., Tapsoba, F. W., Hama-Ba, F., Songré-Ouattara, L. T., Parkouda, C., & Dicko, M. H. (2023). Physicochemical, potential nutritional, antioxidant and health properties of sesame seed oil: a review. Frontiers in nutrition, 10,
https://doi.org/10.3389/fnut.2023.1127926
[Accessed 10 September 2024].
Wei, P., Zhao, F., Wang, Z., Wang, Q., Chai, X., Hou, G., & Meng, Q. (2022). Sesame (Sesamum indicum L.): AComprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications. Nutrients, 14(19), 4079.
https://doi.org/10.3390/nu14194079 [Accessed 10
September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.