White Sesame Seeds
Sesamum indicumClinical Encyclopedia
White Sesame Seeds provides 573 kcal, 17g of protein, 23.5g of carbohydrates, and 11.8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
White sesame seeds are small, flat, oval-shaped seeds that are rich in healthy fats, protein, and essential minerals. They are often used in cooking and baking for their nutty flavor and crunchy texture.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
To maximize nutritional benefits, consume raw or lightly toasted. Can be added to salads, smoothies, or used as a topping for various dishes.
Smart Selection & Storage
Choose sesame seeds that are whole, unbroken, and have a light color. Avoid seeds that are discolored or have an off smell.
Store in an airtight container in a cool, dark place or refrigerate to extend shelf life.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
A lignan that may help lower cholesterol levels and improve heart health.
Plant compounds that can help lower cholesterol and improve heart health.
"Sesame seeds are one of the oldest oilseed crops known to humanity, dating back to ancient civilizations."
Myths vs Realities
Healthy Recipes
Sesame-Crusted Grilled Chicken
This flavorful dish features chicken breast coated in a crunchy layer of white sesame seeds, providing a delightful texture and nutty flavor while being low in calories.
- 2 chicken breasts
- 1/2 cup white sesame seeds
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat.
- 2. In a bowl, mix olive oil, garlic powder, salt, and pepper, then coat the chicken breasts with the mixture.
- 3. Press the white sesame seeds onto both sides of the chicken breasts and grill for 6-7 minutes on each side until cooked through.
White Sesame Seed Energy Balls
These no-bake energy balls are packed with nutrients and flavor, making them a perfect snack for a quick energy boost.
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup white sesame seeds
- 1/4 cup dark chocolate chips
- 1. In a large bowl, combine rolled oats, almond butter, honey, and dark chocolate chips.
- 2. Roll the mixture into small balls and then roll each ball in white sesame seeds to coat.
- 3. Refrigerate for 30 minutes before serving.
Sesame and Avocado Salad
A refreshing salad featuring creamy avocado and crunchy white sesame seeds, drizzled with a light sesame dressing.
- 2 ripe avocados
- 4 cups mixed greens
- 1/4 cup white sesame seeds
- 2 tablespoons sesame oil
- 1 tablespoon rice vinegar
- Salt to taste
- 1. In a small bowl, whisk together sesame oil, rice vinegar, and salt to create the dressing.
- 2. Slice the avocados and arrange them on a bed of mixed greens.
- 3. Drizzle the dressing over the salad and sprinkle with white sesame seeds before serving.
Spicy Sesame Tofu Stir-Fry
This vibrant stir-fry combines crispy tofu and colorful vegetables, all tossed in a spicy sesame sauce and topped with white sesame seeds.
- 1 block firm tofu
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sriracha
- 1/4 cup white sesame seeds
- 1 tablespoon olive oil
- 1. Press the tofu to remove excess moisture, then cut it into cubes.
- 2. In a skillet, heat olive oil and sauté the tofu until golden brown, then add mixed vegetables.
- 3. Stir in soy sauce and sriracha, cooking until vegetables are tender, then sprinkle with white sesame seeds before serving.
White Sesame Seed Granola
This homemade granola is crunchy, nutritious, and filled with the goodness of white sesame seeds, perfect for breakfast or snacking.
- 2 cups rolled oats
- 1/2 cup honey
- 1/4 cup coconut oil
- 1/2 cup white sesame seeds
- 1/2 cup nuts (almonds or walnuts)
- 1/2 teaspoon cinnamon
- 1. Preheat the oven to 350°F (175°C).
- 2. In a large bowl, mix rolled oats, honey, melted coconut oil, white sesame seeds, nuts, and cinnamon.
- 3. Spread the mixture on a baking sheet and bake for 20-25 minutes, stirring halfway through until golden brown.
Sesame-Coconut Chia Pudding
A creamy and nutritious chia pudding topped with white sesame seeds and coconut, making for a delicious breakfast or dessert.
- 1/4 cup chia seeds
- 1 cup almond milk
- 1 tablespoon maple syrup
- 1/4 cup shredded coconut
- 2 tablespoons white sesame seeds
- 1. In a bowl, mix chia seeds, almond milk, and maple syrup, then let it sit for 10 minutes to thicken.
- 2. Stir well and refrigerate for at least 2 hours or overnight.
- 3. Serve topped with shredded coconut and white sesame seeds.
Roasted Vegetable and Sesame Quinoa Bowl
This hearty quinoa bowl is loaded with roasted vegetables and topped with a sesame dressing, making it a nutritious and filling meal.
- 1 cup quinoa
- 2 cups mixed vegetables (zucchini, bell peppers, carrots)
- 1/4 cup olive oil
- 2 tablespoons white sesame seeds
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and cook quinoa according to package instructions.
- 2. Toss mixed vegetables with olive oil, salt, and pepper, then roast for 20-25 minutes.
- 3. Combine cooked quinoa with roasted vegetables and sprinkle with white sesame seeds before serving.
Sesame-Crusted Salmon
This elegant dish features salmon fillets coated in a crunchy sesame crust, offering a delicious and healthy way to enjoy fish.
- 2 salmon fillets
- 1/2 cup white sesame seeds
- 1 tablespoon soy sauce
- 1 tablespoon honey
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Mix soy sauce and honey, then brush the mixture onto the salmon fillets.
- 3. Press white sesame seeds onto the top of the fillets and bake for 15-20 minutes until cooked through.
Sesame Seed Hummus
A creamy and flavorful hummus made with tahini and white sesame seeds, perfect for dipping or spreading.
- 1 can chickpeas, drained
- 1/4 cup tahini
- 2 tablespoons white sesame seeds
- 2 tablespoons olive oil
- 1 garlic clove
- Juice of 1 lemon
- Salt to taste
- 1. In a food processor, combine chickpeas, tahini, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water if needed for consistency.
- 3. Stir in white sesame seeds and serve with fresh vegetables or pita bread.
Sesame Seed Banana Bread
This healthy banana bread is infused with white sesame seeds, adding a delightful crunch and nutty flavor to a classic favorite.
- 3 ripe bananas
- 1/3 cup melted coconut oil
- 1/2 cup honey
- 1 teaspoon vanilla extract
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 1 cup whole wheat flour
- 1/4 cup white sesame seeds
- 1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
- 2. In a bowl, mash the bananas and mix in melted coconut oil, honey, and vanilla.
- 3. Stir in baking soda, salt, flour, and white sesame seeds until just combined, then pour into the loaf pan and bake for 50-60 minutes.
Frequently Asked Questions (FAQ)
Are sesame seeds good for weight loss?
Yes, sesame seeds are nutrient-dense and can help promote satiety, making them a good addition to a weight loss diet.
Can sesame seeds help lower cholesterol?
Yes, the lignans and phytosterols in sesame seeds may help lower cholesterol levels.
How should I store sesame seeds?
Store sesame seeds in an airtight container in a cool, dark place to maintain freshness.
Are sesame seeds gluten-free?
Yes, sesame seeds are naturally gluten-free and safe for those with gluten intolerance.
Can I eat sesame seeds raw?
Yes, raw sesame seeds are nutritious and can be consumed directly or added to dishes.
What is tahini?
Tahini is a paste made from ground sesame seeds, commonly used in Middle Eastern cuisine.
Do sesame seeds contain protein?
Yes, sesame seeds are a good source of plant-based protein.
Can sesame seeds be used in baking?
Yes, sesame seeds can be added to breads, cookies, and other baked goods for flavor and nutrition.