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Calories in Sesame Seeds

Palmira S
Sesame seeds are used in various food items as a flavoring ingredient. They are also known for their nutritional value, as well as therapeutic properties. This article provides some information on the calories, nutritional facts, its usage in food, and health benefits of the same.
Sesame is a herb that is mainly found in hot climates. The seeds of the sesame plant have a rich nutty flavor and they stand out for their special aroma. The seeds are available in variety of colors ranging from cream white to charcoal black. These are rich in oil. The calcium contained in half cup of these seeds is three times more than half a cup of milk.

Information on Calorie Count

The seeds are known to contain 270 to 300 calories on an average. The number of calories contained in the black seeds is less than that compared to calories contained in the white ones. The calorie count for the black seeds is around 120.

Nutritional Information

These seeds are devoid of alcohol. Also, sugar and sodium are found in trace amounts. Nutrition facts for 1 ounce of sesame seeds are given below:
  • Vitamin A: 15 I.U.
  • Vitamin B/Thiamine: 1. 07 mg
  • Niacin: 2.7 mg
  • Calcium: 580 mg
  • Iron: 5.2 mg
  • Phosphorus: 308 mg
  • Potassium: 360 mg
  • Fat: 24 g
  • Carbohydrates: 10 g
  • Protein: 9 g
  • Calories: 280
  • Vitamin B6: 0.2 mg
  • Folate: 27.4 mcg

Health Benefits

  • The seeds are known to provide essential minerals like magnesium, calcium, copper, iron, phosphorus, and manganese to our body. Along with these minerals, these are also known to provide tryptophan which is required for the efficient functioning of the body. These also contain vitamin B1 and vitamin E.
  • These is also known to reduce asthma attacks.
  • They improve the bone health and support the blood vessels.
  • These seeds are believed to be beneficial in case of migraine.
  • These also protect the liver against all kinds of damages and can help maintain the blood pressure.
  • These can help reduce the signs of aging to some extent.
  • These could prove beneficial for people affected by heart diseases.
  • People affected by nervous system problems can consume the seeds as they help in strengthening the nervous system.
  • As the number of calories contained in these seeds is more, they help in increasing the weight. This property is beneficial for people who are struggling to put on weight.
  • These seeds are believed to help improve the bowel movements. In this case, the black seeds are more effective than the white ones.
  • These help strengthen the bones too.

Culinary Uses

These seeds are used in many cuisines to enhance the flavor and increase the nutritional value of the food. These seeds have a mild, nut-like flavor. They combine easily with all the food items. They can be toasted and added to your favorite dish.
For toasting, place the seeds in a pan and stir for a minute. Take it off the flame when the color of the seeds changes to light brown. After toasting them, you can add them to yeast breads, cookie doughs, pie pastry, etc. These seeds can also be sprinkled over buttered noodles, creamed spinach, etc.
People affected by digestive problems should avoid using these seeds, as they could intensify the disorder. With a wide range of health benefits, sesame seeds would prove to be highly beneficial as a part of our diet.
Disclaimer: This story is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.