Although Americans use sesame seeds primarily as a garnish, these tiny, nutty-tasting seeds are an essential component of many ethnic dishes. Sesame seeds are an ingredient in stir fries, dips, breads, crackers and candies. The seeds offer more than good looks and taste -- they also provide a number of essential nutrients, including heart-healthy fats, fiber, protein and minerals.
Calories and Macronutrients
A 1-oz. serving of toasted sesame seeds has 159 calories. About 85 percent of 1 oz. of sesame seeds' 13 g of fat is unsaturated, which can improve heart health when used to replace saturated fats. Sesame seeds contain just 7 g of carbohydrates per ounce with 5 g of fiber. Fiber is essential to healthy digestion and adequate consumption may help reduce the risk of developing heart disease. The Institute of Medicine recommends that most adult women eat 25 g of fbier daily and men 38 g daily. The seeds also have 5 g of protein per ounce.
B Vitamins
Sesame seeds are a source of seven of the eight B-vitamins. The B vitamins help metabolize food into energy and support red blood cell production, health and proper function. The B vitamins found in sesame seeds are thiamin, niacin, riboflavin, vitamin B-6, folate and pantothenic acid.
Minerals
Sesame seeds provide eight minerals to support optimal growth, bone health, nervous system functioning and red blood cell activity. One ounce of the seeds offers 36.7 mg of calcium, 217 mg of phosphorus and 97 mg of magnesium, all of which support bone health. The seeds have 2.9 mg of zinc, 0.4 mg of copper and 0.4 mg of manganese, all trace minerals which your body needs in small amounts. Sesame seeds also provide 2.2 mg of iron; the National Institutes of Health notes that most adult men need 8 mg per day and adult women should get 18 mg per day. Sesame seeds also provide a modest amount of potassium and selenium.
Creative Uses
To benefit from sesame seeds' nutrients, toss 1 oz. into a salad dressing, sprinkle over cereal or include in a stir fry of vegetables, chicken and tofu. Ground sesame paste, called tahini, may be mixed with yogurt for a tangy, earthy dressing for grilled meats or roasted vegetables. Tahini is also an ingredient in hummus, a spread made with mashed chickpeas. You can also crust fish or thin cutlets of chicken with sesame seeds for a crunchy, nutty entree.
References
- American Heart Association: Know Your Fats
- Medline Plus: B Vitamins
- Office of Dietary Supplements; National Institutes of Health; Iron
- Medline Plus: Minerals
- Institute of Medicine; Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; Jan. 20, 2002
- USDA Nutrient Database: Seeds, Sesame Seed Kernels, Toasted, Without Salt Added
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