High in protein, vitamins and minerals, black sesame seeds add nutrition and texture to baked goods, cereals, sauces and casseroles. American diners may be more familiar with the tiny black seeds as roll toppings, but according to the American Sesame Growers Association, Western cooks increasingly emulate the Asian tradition of using black sesame seeds in pastries and ice creams as an alternative to cinnamon, nutmeg or vanilla.
Definition
The United States Department of Agriculture notes that sesame seed colors reflect the species of their origin plant. The taste and nutritional values are the same for black, white, brown and yellow seeds. Sesame seeds grow in pods on small bushes. Native to Egypt, the seeds are now cultivated in warm regions around the world. Farmers sell the seeds for cooking oil as well as for a food source. Look for either dried or roasted seeds; they're offered either shelled or unshelled.
Calories, Fat and Cholesterol
A 1/4 cup serving of black sesame seeds contains 206 calories and 8.5 g carbohydrates, according to the USDA. Its 18 g of fat is made up of more "good" fatty oils than "bad." The serving contains 2.5 g of saturated fat, but almost 15 g of beneficial monounsaturated and polyunsaturated fats. The seeds contain no dietary cholesterol.
Protein, Carbs and Fiber
The 1/4 cup serving of black sesame seeds contributes almost 13 percent of the recommended daily value, or DV, of protein. Given that the seeds carry no dietary cholesterol and a healthy mix of fatty acids, sesame seeds make a useful protein alternative to fatty foods like red meat, which is high in saturated fat and dietary cholesterol. The seeds' 8.5 g of carbohydrates translate to 3 percent DV for carbs. They also provide 17 percent DV of dietary fiber. Dietary fiber encourages a healthy digestive system and has been linked to a lower risk of high blood pressure, high cholesterol and colon cancer, according to MayoClinic.com.
Vitamins and Minerals
Sesame seeds offer a wealth of nutrients, particularly B vitamins and minerals. The seeds provide at least 10 percent DV of vitamins B1 and B6, copper, calcium, iron, manganese, magnesium, phosphorus and zinc. They also contribute at least 5 percent DV of vitamins B2 and B3, folate and potassium. Of these vitamins and minerals, sesame seeds are especially high in copper and manganese. B vitamins help your body efficiently turn food into energy, according the Linus Pauling Institute. Copper strengthens bones and blood vessels, and works to maintain healthy thyroid function. Manganese helps your body regulate blood sugar and cholesterol levels, maintain your thyroid function and absorb other nutrients.
Other Beneficial Nutrients
As a high-protein food source, black sesame seeds are rich in several amino acids. They contain at least 10 percent DV of 10 important amino acids. Of these, the seeds are highest in cysteine, an amino acid responsible for breaking down environmental toxins in your body, which helps your system fight off colds and bronchial illness.
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