Black Sesame Seeds: Nutrition, Benefits, and More

Black Sesame Seeds Nutrition Facts

Seeds of the sesamum indicum plant are used to make black sesame seeds. They contain high levels of fiber, protein, vitamins A and C, calcium and iron. There are different types of black sesame seeds with different nutritional values. The most popular type is the regular seed which contains less than 1% fat.

Other varieties have higher amounts of fat like up to 5%.

The health benefits of black sesame seeds include:

1) Black sesame seeds provide significant protection against heart disease.

Studies show that they lower cholesterol levels and reduce blood pressure. They also protect against stroke and diabetes. They may even prevent some cancers such as colon cancer, prostate cancer, liver cancer, pancreatic cancer and others. [2] [3]

2) Black sesame seeds are rich in antioxidants called flavonoids.

These antioxidants have been shown to reduce oxidative stress and inflammation. [4]

3) Black sesame seeds are rich in fiber which helps to keep your digestive system healthy.

Fiber reduces the risk of developing diseases such as obesity, diabetes, heart disease and many others.[5]

4) Black sesame seeds are good sources of vitamin E, magnesium, manganese and potassium.

They also contain trace minerals such as copper, zinc and selenium. Minerals and vitamins are important for healthy function of cells and ensure proper growth and development.

5) Just one ounce of black sesame seeds contains 8 grams of protein, which is about 18% DV.

They are good for people who don’t eat meat, vegans and vegetarians. Protein also keeps you full for longer and prevents hunger swings.

6) Black sesame seeds may have some effect on weight loss.

They are very filling and help reduce hunger pangs. Also, they contain high levels of fiber which is known to aid weight loss.

Black Sesame Seed Benefits for Hair, Skin and Nails

Black sesame seeds are rich in magnesium, copper and selenium which keep your hair, skin and nails healthy and strong. In addition, they are a good source of biotin (vitamin H) which promotes healthy hair and nails. The high levels of magnesium and potassium in sesame seeds can prevent dryness of hair and skin. Selenium is an antioxidant that protects your body against damage caused by free radicals.

It also slows down the aging process of your skin. Biotin is also helpful in manufacturing collagen, an important protein for healthy skin.

Black Sesame Seeds for Weight Gain and Muscle Gain

Black sesame seeds are very rich in protein. They contain all the essential amino acids that your body cannot produce by itself. These are the building blocks of protein and are required for the normal growth and maintenance of your body’s tissues, bones, muscles, cartilage, skin and organs. Black sesame seeds can help you gain mass and weight if your goal is to put on weight.

How to Eat Black Sesame Seeds

Black sesame seeds can be eaten as snacks. They can be sprinkled on curries, salads, pasta, bread, vegetables or any other dishes. They can also be used in baking or making chutneys and jams. Roasted sesame seeds are often used as a crunchy topping for desserts such as ice cream or pancakes.

You can add them to your morning breakfast porridge or sprinkle on some freshly made hummus. For a quick and easy snack, simply munch on some sesame seeds out of the bag!

Black Sesame Seeds Nutrition Facts

Black sesame seeds are very nutritious. They are high in certain vitamins and minerals and are a good source of protein. Here’s the detailed nutrition value per 100 grams of black sesame seeds:

Energy Value: 1590 kcal

Protein: 47.5 g

Fat: 63.9 g

Carbohydrates: 7.2 g

Sodium: 6 mg

Fiber: 40.4 g

Calcium: 225 mg

Iron: 16.2 mg

Vitamin B1 (Thiamine): 2.4 mg

Vitamin B2 (Riboflavin): 0.45 mg

Vitamin C: 3.1 mg

Niacin: 11.9 mg

Folic Acid: 66.2 mcg

Pantothenic Acid: 0.1 mg

Vitamin B6: 1.

Sources & references used in this article:

Identification of nutritional components in black sesame determined by widely targeted metabolomics and traditional Chinese medicines by D Wang, L Zhang, X Huang, X Wang, R Yang, J Mao… – Molecules, 2018 – mdpi.com

… of compositional components, antioxidant effects, and lignan extractions from Korean white and black sesame (Sesamum indicum L.) seeds for different crop years by JH Kim, WD Seo, SK Lee, YB Lee, CH Park… – Journal of Functional …, 2014 – Elsevier

Food, industrial, nutraceutical, and pharmaceutical uses of sesame genetic resources by JB Morris – Trends in new crops and new uses, 2002 – hort.purdue.edu

Identification of a characteristic antioxidant, anthrasesamone F, in black sesame seeds and its accumulation at different seed developmental stages by T Furumoto, K Nishimoto – Bioscience, biotechnology, and …, 2016 – Taylor & Francis