Did you know that 1 oz of sesame seeds has 161 calories? While it may seem high in calories, sesame seeds are actually nutrient-dense and offer a range of health benefits.
Sesame seeds are a rich source of protein, healthy fats, and essential vitamins and minerals such as iron, zinc, and magnesium. Incorporating them into your diet can be a great way to improve your overall nutrition.
In this article, we'll dive deeper into the various benefits of sesame seeds and how you can use them in your cooking.
High in Calories, but Nutrient-Dense
As mentioned earlier, sesame seeds may have a high calorie count but they are also packed with essential nutrients. One oz of sesame seeds provides nearly 13% of your daily protein needs and contains fiber, healthy fats, and various vitamins and minerals. Incorporating sesame seeds into your diet can help you feel fuller for longer periods of time and may prevent overeating. Opt for raw or roasted sesame seeds to reap the most nutrition benefits.
A Source of Plant-Based Protein
Sesame seeds are an excellent source of plant-based protein, making them a great addition to vegetarian or vegan diets. They contain all nine essential amino acids and can help promote muscle growth and repair. Add sesame seeds to salads, soups, or stir-fries to boost your protein intake.
Rich in Healthy Fats
Sesame seeds are also rich in healthy fats, particularly polyunsaturated and monounsaturated fats. These types of fats can help lower bad cholesterol levels and reduce the risk of heart disease. Incorporating sesame seeds into your diet can also help improve brain function and boost energy levels.
Packed with Essential Vitamins and Minerals
Sesame seeds are a great source of essential vitamins and minerals, including iron, zinc, magnesium, and calcium. These nutrients are important for maintaining strong bones, healthy red blood cells, and a healthy immune system. Including sesame seeds in your diet can help prevent nutrient deficiencies and improve overall health.
May Improve Heart Health
Sesame seeds may help improve heart health by reducing inflammation and oxidative stress. Studies have shown that consuming sesame seeds can help lower blood pressure, prevent plaque buildup in the arteries, and lower the risk of heart disease. Add sesame seeds to your daily diet to promote heart health and reduce the risk of cardiovascular diseases.
May Lower Cholesterol Levels
Sesame seeds contain compounds called phytosterols, which have been shown to help lower bad cholesterol levels. Adding sesame seeds to your diet can help improve cholesterol levels and reduce the risk of heart disease. Incorporating sesame seeds into your daily meals can have a positive impact on your overall health.
May Have Anti-Cancer Properties
Some studies suggest that sesame seeds may have anti-cancer properties due to their high antioxidant content. Sesame seeds contain lignans, which have been shown to help inhibit the growth and spread of cancer cells. While more research is needed, adding sesame seeds to your diet can have potential cancer-fighting benefits.
May Aid in Digestion
Sesame seeds contain fiber, which can help regulate digestion and prevent constipation. They also contain compounds that can help lubricate the intestines and promote bowel regularity. Add sesame seeds to your diet to improve digestion and promote a healthy gut.
Versatile Ingredient in Culinary Uses
Sesame seeds are a versatile ingredient that can be used in a variety of culinary dishes. They can be sprinkled on top of salads or used as a crust for chicken or fish. They can also be blended into smoothies, baked into bread or muffins, or used to make tahini sauce. Experiment with different ways to use sesame seeds in your cooking to add flavor and nutrition to your meals.
Potential Allergens
While sesame seeds offer many health benefits, they can also be potential allergens for some people. Sesame seed allergies are becoming more common and can cause symptoms such as hives, swelling, and difficulty breathing. If you have a sesame seed allergy, it is important to avoid foods that contain sesame seeds or sesame oil.
Sesame seeds may be small, but they can pack a big nutrition punch. Incorporating them into your diet can help improve your overall health and prevent disease.
5 Commonly Asked Questions about Sesame Seeds and Their Calorie Content
1. How many sesame seeds are in one ounce?
There are approximately 3 tablespoons or 50 grams of sesame seeds in one ounce. That equates to roughly 161 calories per ounce.
2. What are the health benefits of sesame seeds?
Sesame seeds are a good source of essential minerals such as calcium, magnesium, and iron. They also contain antioxidants, fiber, and healthy fats. Consuming sesame seeds may help reduce inflammation, improve heart health, and promote healthy bones and teeth.
3. Are sesame seeds high in calories?
Although sesame seeds are a nutritious food, they are relatively high in calories. One ounce of sesame seeds contains around 161 calories, so it's important to consume them in moderation as part of a balanced diet.
4. How can I incorporate sesame seeds into my diet?
Sesame seeds can be sprinkled on top of salads, stir-fries or used as a coating for fish or meats. They can also be ground up to make tahini, a popular ingredient in Middle Eastern cuisine. Sesame seeds are also commonly used as a topping in baked goods or added to smoothies for extra nutrition.
5. Are there any nutritional differences between black and white sesame seeds?
Black and white sesame seeds have similar nutritional profiles but the black variety may contain slightly more antioxidants. Both types of sesame seeds are a healthy addition to any diet.