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 (
This article details black sesame seeds’ nutritional information and how the seeds may contribute to optimal health.
Black sesame seeds are rich in a number of nutrients. Just 2 tablespoons (14 grams) of black sesame seeds contain (
- 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 (
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 (
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 (