Health Benefits of Black Sesame Seeds


If you're looking to add a dramatic flare to your next stir-fry, throw some black sesame seeds into the pan. Unlike the more familiar white sesame seeds, black sesame seeds are unhulled and have a bolder flavor and aroma. Additionally, black sesame seeds are a better source of calcium, iron, fiber and protein than their white counterparts, making them an especially healthful addition to your diet.

Bone Builder

  • If you're having a tough time meeting your daily calcium needs for strong and healthy bones, black sesame seeds can help. A 1-ounce serving, which is approximately 2 tablespoons, of these seeds meets 40 percent of the daily value for calcium, or 400 milligrams. By comparison, 1 cup of nonfat milk meets 30 percent of the daily value. Adults needs 1,000 to 1,200 milligrams of calcium a day. Adding black sesame seeds to some of your favorite dishes can up your intake of this essential nutrient.

Blood Builder

  • Iron is a mineral needed to make hemoglobin, the protein found in your red blood cells that carries oxygen throughout your body. Iron is also a nutrient of concern for a number of different groups in the United States, according to the Office of Dietary Supplements, including children, teen girls, pregnant women and women of childbearing age. Black sesame seeds are a good source of iron and can help you meet your needs. A 1-ounce serving of these little seeds contains 3.6 milligrams of iron. Children and adults need 8 to 18 milligrams of iron a day depending on age and gender.

Good for Your Heart

  • Black sesame seeds are also good for heart health. A 1-ounce serving of the seeds contains 3 grams of fiber, meeting 18 percent of the daily value for fiber for a 2000-calorie diet. People who get more fiber in their diet have lower rates of coronary heart disease, according to a 2009 article published in "Nutrition Review." Higher intakes of fiber are also associated with lower blood pressure and blood cholesterol levels. In addition to helping your heart, the fiber in black sesame seeds may also alleviate constipation.

Talking Calories and Protein

  • While black sesame seeds are full of nutrients that benefit your health, they are a concentrated source of calories. A 1-ounce serving of black sesame seeds contains 160 calories. Eating too many calories, even from healthy sources, can lead to weight gain. But with 5 grams of protein per 1-ounce serving, these seeds are a good source of protein. Keep a lid on calories by using black sesame seeds as a healthy protein replacement for meat, poultry or cheese.

Related Searches


  • Photo Credit eye-blink/iStock/Getty Images
Promoted By Zergnet


You May Also Like

  • Hulled vs. Unhulled Sesame Seeds

    Nutty, sweet and buttery, sesame seeds go well with a number of different foods, including poultry, beans, fish and grains. When you're...

  • The Difference Between White Sesame & Black Sesame

    White sesame seeds and black sesame seeds differ in more than just color. Both are used extensively for cooking and in Chinese...

  • Types of Sesame Seeds

    Dating back to 1600 B.C., sesame seeds are thought to have originated in India, according to The World's Healthiest Foods organization. They...

Related Searches

Check It Out

This Is the Beauty Routine of a Yelp Sales Manager

Is DIY in your DNA? Become part of our maker community.
Submit Your Work!