Nutritional information[edit]
| Nutritional value per 100 grams | |
|---|---|
| Energy | 573 kcal (2,400 kJ) |
| Carbohydrates | 23.4 |
| Sugars | 0.3 |
| Dietary fiber | 11.8 |
| Fat | 49.7 |
| Saturated | 7.0 |
| Monounsaturated | 18.8 |
| Polyunsaturated | 21.8 |
| Protein | 17.7 |
| Vitamins | Quantity%DV† |
| Vitamin A | 9 IU |
| Thiamine (B1) | 69%0.79 mg |
| Riboflavin (B2) | 21%0.25 mg |
| Niacin (B3) | 30%4.52 mg |
| Vitamin B6 | 61%0.79 mg |
| Folate (B9) | 24%97 μg |
| Vitamin C | 0%0 mg |
| Vitamin E | 2%0.25 mg |
| Minerals | Quantity%DV† |
| Calcium | 98%975 mg |
| Iron | 112%14.6 mg |
| Magnesium | 99%351 mg |
| Phosphorus | 90%629 mg |
| Potassium | 10%468 mg |
| Sodium | 1%11 mg |
| Zinc | 82%7.8 mg |
| Other constituents | Quantity |
| Water | 4.7 g |
| Unitsμg = micrograms • mg = milligramsIU = International units | |
| †Percentages are roughly approximated using US recommendations for adults. |
In a 100 g (3.5 oz) amount, dried whole sesame seeds provide 573 calories and are composed of 5% water, 23% carbohydrates (including 12% dietary fiber), 50% fat, and 18% protein. A typical serving would be a tablespoon (9 grams), so nutrient content and % Daily Value (%DV) per serving would be approximately one-tenth of what is shown in the table.
The byproduct that remains after oil extraction from sesame seeds, also called sesame oil meal, is rich in protein (35–50%) and is used as feed for poultry and livestock.[8][9][34]
As many seeds do, whole sesame seeds contain a significant amount of phytic acid, which is considered an antinutrient in that it binds to certain nutritional elements consumed at the same time, especially minerals, and prevents their absorption by carrying them along as they pass through the small intestine. Heating and cooking reduce the amount of the acid in the seeds.[41]
Health effects[edit]
A meta-analysis showed that sesame consumption produced small reductions in both systolic and diastolic blood pressure;[42] another demonstrated improvement in fasting blood glucose and hemoglobin A1c.[43] Sesame oil studies reported a reduction of oxidative stress markers and lipid peroxidation.[44]