Sesame seeds have a variety of culinary uses, but many people know them as the tiny seeds that adorn hamburger buns. You may be surprised to learn that you don't need to eat a large quantity to gain nutritional benefits. A 1-oz. serving is a rich source of iron, calcium and other essential minerals.
Definition
The sesame is a flowering plant native to tropical regions that produces delicate seeds with a nutty flavor. Sesame seeds are roasted and used whole, pressed into oil or ground into a paste called tahini. Be aware that they have high oil content and can become rancid. They will keep in the refrigerator up to six months, or may be stored in the freezer for up to a year, according to Food.com.
The nutritional information in this article is based on the U.S. Department of Agriculture's National Nutrient Database. Values are for a 1-oz. serving size of whole, roasted seeds.
Calories, Sodium and Protein
A 1-oz. serving has 158 calories and very little sodium -- 3 mg -- as long as salt has not been added during processing. You'll obtain 5 g of protein, which is 9 percent of the recommended daily value of protein based on a 2,000 calorie-a-day diet.
Dietary Fiber
Sesame seeds contain soluble and insoluble fiber. Insoluble fiber promotes bowel health and helps prevent constipation and diverticular disease. Soluble fiber reduces the risk of cardiovascular disease by lowering bad cholesterol and helps keep blood glucose and insulin in a healthy balance.
DietaryFiberFood.com notes that 100 g of sesame seeds contains 5.89 g of insoluble and 1.9 g of soluble fiber. A 1-oz. serving has a total of 4 g of dietary fiber consisting of about 3 g of insoluble and 1 g of soluble fiber. The recommended daily intake for total fiber for adults 19 to 50 is 25 g for women and 38 g for men, according to the Linus Pauling Institute.
Vitamins
Sesame seeds are a good source of thiamin and vitamin B6. You'll gain 0.25 mg of thiamin, or 14 percent of the daily value, and 0.23 mg of vitamin B6, or 11 percent of the daily value. Sesame seeds also provide 6 percent of the daily value of niacin and folate -- 1.3 mg and 27.44 mcg, respectively, and 4 percent of the daily value of riboflavin, or 0.07 mg.
Minerals
A 1-oz. serving of sesame seeds is a powerhouse of essential minerals. They're especially high in iron, with 4.13 mg, or 22 percent of the daily value; magnesium, with 99.68 mg, or 24 percent of the daily value; and calcium, with 276.92 mg, which is 27 percent of the daily value. The seeds also contain 178.64 mg of phosphorus, 133 mg of potassium and 2 mg of zinc.
Sesame seeds provide 34 percent of the daily value of two important trace minerals: copper, at 0.68 mg, and manganese, at 0.69 mg. The Linus Pauling Institute explains that copper is essential for the production of energy, iron metabolism and the formation of connective tissue, and manganese is involved in the metabolism of carbohydrates, protein and cholesterol.
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