Black Sesame Seeds: Nutrition Content, Its Benefits, and More

Black Sesame Seeds: Nutrition Content, Its Benefits, and More

Black sesame seeds are small, flat, oily seeds that grow in the fruit pods of the Sesamum indicum plant, which has been cultivated for thousands of years.

Sesame seeds grow in a variety of colors, including shades of black, brown, tan, gray, gold, and white.

Black sesame seeds are primarily produced in Asia, although they’re quickly gaining popularity around the world.

This rise in popularity could be due to the belief that black sesame seeds are better for your health, but you may wonder whether this claim is true (1Trusted Source).

This article details black sesame seeds’ nutritional information and how the seeds may contribute to optimal health.

Black sesame seed nutrition

Black sesame seeds are rich in a number of nutrients. Just 2 tablespoons (14 grams) of black sesame seeds contain (2Trusted Source):

  • Calories: 100
  • Protein: 3 grams
  • Fat: 9 grams
  • Carbs: 4 grams
  • Fiber: 2 grams
  • Calcium: 18% of the Daily Value (DV)
  • Magnesium: 16% of the DV
  • Phosphorus: 11% of the DV
  • Copper: 83% of the DV
  • Manganese: 22% of the DV
  • Iron: 15% of the DV
  • Zinc: 9% of the DV
  • Saturated Fat: 1 gram
  • Monounsaturated Fat: 3 grams
  • Polyunsaturated Fat: 4 grams

Black sesame seeds are an especially rich source of macrominerals and trace minerals. Your body requires trace minerals only in small amounts, while macrominerals are required in larger quantities.

A higher intake of macrominerals like calcium and magnesium is associated with improved heart disease risk factors, particularly high blood pressure (3Trusted Source, 4Trusted Source, 5Trusted Source).

Some of the trace minerals in black sesame seeds — in particular iron, copper, and manganese — are important for regulating your metabolism, cell functioning, and immune system, as well as the circulation of oxygen throughout your body, among other activities (6Trusted Source, 7Trusted Source, 8Trusted Source).

Because more than half of a sesame seed is composed of oil, sesame seeds are also a good source of healthy monounsaturated and polyunsaturated fats (9Trusted Source, 10Trusted Source).

The most recent scientific evidence suggests that replacing foods high in saturated fats with foods high in unsaturated fats may lower your risk of heart disease (11Trusted Source,

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