Black Sesame Seed Nutrition

Sesame seeds are an excellent source of many essential nutrients, such as vitamins and minerals as well as dietary fiber. The nutrients found in sesame seeds may contribute to cardiovascular health, reduce inflammation and prevent other chronic health conditions. Sesame seeds come in many different colors, including white, yellow, black and red.

Nutrition Stats

A 1 oz. serving of black sesame seeds, roasted and toasted (without added salt) provides 159 calories, 13 grams (g) fat (only 2g saturated), 5g protein, 7g total carbohydrates and 7g dietary fiber. Sesame seeds are an excellent source of the vitamin thiamin as well as many minerals, including zinc, phosphorus, copper, manganese, iron and magnesium.

Vitamins and Major Minerals

A 1 oz. serving of black sesame seeds provides 0.3mg of vitamin B1 (thiamin) and 97mg of magnesium, meeting 22 and 24 percent of the Recommended Daily Value (RDV) for each nutrient, respectively. The same serving size also provides 217mg of phosphorus, meeting 22 percent of the RDV.

Nutrient Functions

Thiamin is essential for proper nerve function and participates in energy metabolism. Magnesium is an important mineral that regulates blood pressure and reduces the likelihood of developing tension and migraine headaches (triggered by blood vessel spasms). It may also help regulate sleep patterns. One of the most important roles of phosphorus is in developing healthy, strong bones and teeth.

Trace Minerals

Black sesame seeds offer substantial amounts of many essential trace minerals. A 1 oz. serving of hulled, roasted and toasted kernels offers 2.2mg iron, or about 12 percent of the DV, 2.9mg zinc or 19 percent of the RDV and 0.4mg of both copper and manganese, meeting 20 percent of the RDV for each nutrient, respectively. Iron and zinc are important for immune system function. Iron helps make red blood cells and carries oxygen-rich blood to cells. Zinc aids in wound healing. Manganese is important for developing strong bones. Copper is needed to form collagen and, along with iron, hemoglobin.

Dietary Fiber

A 1 oz. serving of black sesame seeds provides 7g dietary fiber, providing over 1/3 of your requirement for dietary fiber for the whole day. Dietary fiber, according to the Dietary Guidelines for Americans and the American Heart Association, helps lower LDL (referred to as "bad") cholesterol levels, for better cardiovascular health, promotes regular bowel movements for digestive benefits and may aid in weight management.