The Incredibly Complete Guide To White Sesame Seeds, +2 Recipes

In the world of nutrition, the smallest of ingredients may sometimes deliver the most powerful impact. White sesame seeds are a hidden little jewel that has been loved for ages and are often found in dishes all over the world. But, apart from their gastronomic appeal, did you know that white sesame seeds provide plenty of health benefits?

These little powerhouses are nature’s gift to your health, containing everything from important minerals to heart-healthy fats.

Related: Where Do Sesame Seeds Come From? History, Tradition And Health

What exactly are white sesame seeds?

White sesame seeds
White sesame seeds

Sesamum indicum, the plant that produces white sesame seeds, is said to have originated in India. White sesame seeds are tiny, flat, oval-shaped seeds produced by the plant Sesamum indicum. They are the most popular type of sesame seed and are used in a broad range of cuisines and culinary dishes.

They have a delicate, nutty flavour and an outer colour that can range from off-white to light brown. These small seeds are commonly used as a topping on bread, buns, and crackers, as well as an ingredient in a variety of sweet and savoury cuisines. They are also an important component of tahini, a sesame seed paste popular in Middle Eastern and Mediterranean cuisine.

White sesame seeds are well-known for their nutritional qualities in addition to their culinary applications. They’re high in minerals including calcium, iron, magnesium, phosphorus, zinc, and copper. They are also high in healthy fats, protein, fibre, and antioxidants, making them a nutrient-dense complement to any diet.

They have a long shelf life and may be kept cold and dry. They are quite adaptable and may be used whole or ground, giving a delicious crunch and taste to a variety of meals. White sesame seeds are a popular ingredient in kitchens all over the world because of their nutritional benefits and culinary appeal.

White sesame seeds nutrition

White sesame seeds are a nutritional powerhouse, full of vital nutrients that can provide a variety of health advantages. For thousands of years, people have valued these small seeds for their culinary and medicinal benefits. Here’s a deeper look at white sesame seeds’ outstanding nutritional profile:


White sesame seeds are high in healthful fats, mainly monounsaturated and polyunsaturated fats. These fats are good for your heart and can help you lower your harmful cholesterol levels. Sesame seeds are also high in protein, making them an excellent complement to any diet, particularly for vegetarians and vegans.


Sesame seeds are high in vital minerals, which play important roles in many kinds of body activities. They are a good source of calcium, which is necessary for strong bones and teeth. Other elements present in white sesame seeds include iron, magnesium, phosphorus, zinc, and copper, all of which help with vital activities including energy generation, immunological function, and nerve health.


White sesame seeds provide a variety of vitamins that benefit general health. They are especially high in vitamin E, a powerful antioxidant that protects cells from oxidative damage. Vitamin E also aids in the maintenance of healthy skin and the immune system.


Fibre is an important part of a healthy diet, and sesame seeds are rich in it. Fibre helps digestion, provides a feeling of fullness, and helps with blood sugar management. Including sesame seeds in your diet can help in the maintenance of a healthy digestive tract and overall gut health.


Natural antioxidants such as sesamin and sesamolin are rich in white sesame seeds. These antioxidants help to neutralize harmful free radicals in the body, decreasing oxidative stress and inflammation. Antioxidants improve overall cellular health and may lower the risk of chronic diseases.


Sesame seeds contain phytosterols, which are plant chemicals related to reducing cholesterol levels. These chemicals may benefit heart health and lower the risk of cardiovascular disease.

Calcium Absorption

Sesame seeds have a unique potential to improve calcium absorption. Sesame seeds include chemicals that can boost the bioavailability of calcium from other foods, making them a desirable complement to bone-healthy diets.

White sesame seeds can be easily included in your diet by sprinkling them on salads, adding them to smoothies, or using them as a topping for various recipes.

These nutrient-dense seeds not only provide a delicious nutty flavour and texture to dishes, but they also provide several health benefits that may help you feel good from the inside out.

As with any meal, moderation is vital, so enjoy the benefits of white sesame seeds as part of a healthy diet.

Nutritional value

(Values Per 100g of white sesame seeds)


  • Fat: 48g  (mainly good fats)
  • Calories: Approximately 567 kcal
  • Protein: 16.96g
  • Carbohydrates: around 26.04g (including dietary fibre)


  • Calcium: 131mg
  • Iron: 7.78mg
  • Magnesium intake: Approximately 350-400mg
  • Phosphorus: about 600mg
  • Zinc: 5 mcg
  • Copper: around 1.5mg
  • Potassium: 406mg


* Vitamin A: 3mcg
* Vitamin E (Alpha-tocopherol): Approximately 4-5mg
* B vitamins (for example, B1, B2, B3, B5, B6): Various quantities.
Please note that these are estimates that may vary based on the source and research.

White sesame seeds benefits

Because of their high nutritional content, white sesame seeds have a wide range of health benefits. Here are some of the main advantages of eating white sesame seeds:


White sesame seeds are high in vital minerals such as calcium, iron, magnesium, phosphorus, zinc, and copper. These minerals are essential for bone health, blood coagulation, immunological function, and energy generation.

Heart Health

White sesame seeds include heart-healthy fats including monounsaturated and polyunsaturated fats, which can help lower harmful cholesterol levels and lessen the risk of heart disease.

Protein Source

White sesame seeds are a good plant-based source of protein, making them useful for vegetarians and vegans who need protein for muscle repair and other natural processes.

Fibre Content

Sesame seeds are high in dietary fibre, which helps digestion, improves gut health, and helps manage blood sugar levels.

Antioxidant Properties

White sesame seeds include antioxidants including sesamin and sesamolin, which help neutralize free radicals and decrease oxidative stress, potentially decreasing the risk of chronic illnesses.

Bone Health

The high calcium content of white sesame seeds promotes bone health by maintaining strong bones and lowering the incidence of osteoporosis.

Skin and Hair Health

Sesame seeds contain vitamin E, which helps support healthy skin and hair by protecting cells from free radical damage.

Blood Pressure Control

Sesame seeds include magnesium, which can help in blood pressure regulation and cardiovascular health.

Anti-Inflammatory Effects

Sesame seeds include anti-inflammatory chemicals that can benefit general health and the management of chronic inflammatory disorders.

Versatile Culinary Uses

White sesame seeds are versatile in the kitchen, giving a nutty taste and crisp texture to salads, stir-fries, baked goods, and other foods.

White sesame seeds, like any other food, should be consumed in moderation. Including them in a well-balanced diet may improve general health and well-being while also improving the flavour and nutritional content of your meals.

White Sesame Seeds Benefit Hair

White sesame seeds provide several benefits for hair health. These small seeds, which are high in nutrients like vitamin E, B vitamins, calcium, magnesium, and zinc, encourage the hair follicles, supporting healthy hair development and strengthening the roots.

Also, the natural oils in sesame seeds work as great hair conditioners, providing hydration and shine. They also help to scalp health by having antibacterial characteristics that keep the scalp clean and clear of infections, encouraging a hair-growing environment.

With the ability to fight dandruff and give shine to the hair, including white sesame seeds in your diet or using sesame oil in your hair care routine will help you achieve vibrant, nourished, and glossy hair.

However, keep in mind that general health, a balanced diet, and a healthy hair care routine are all equally important for good hair health.

Side effects of white sesame seeds

White sesame seeds are normally safe for most people when taken in moderation as part of a balanced diet.  On the other hand, they may cause negative effects or allergies in some people. Here are a few possible side effects and things to think about:

Related: Can Dogs Eat Sesame Seeds? Exploring the Sesame Seed Saga for Dogs


Sesame seed allergies are common. Allergic reactions can be low, such as itching or a rash, or severe, such as trouble breathing and anaphylaxis. Seek medical assistance right away if you feel you or someone else has a sesame seed allergy.

Digestive Issues

Some people may feel digestive pain after eating sesame seeds, such as bloating, gas, or diarrhoea. This is more likely to happen in those who have digestive sensitivity or when they consume excessive amounts.

Medication Interactions

Sesame seeds are high in nutrients including calcium and zinc. Sesame seed intake in excessive quantities can cause problems with the digestion of a few medications that are sensitive to these minerals. Consult your healthcare practitioner if you are taking any medications to verify there are no possible problems.


Sesame seeds contain oxalates, which are organic chemicals that can lead to the production of kidney stones in sensitive persons. If you have a history of kidney stones or are prone to developing them, limit your intake of sesame seeds and drink lots of water.

Caloric Density

Sesame seeds are high in calories and high in nutrients. High-calorie consumption from those seeds or sesame seed-based products might contribute to weight gain if not balanced with total calorie needs.

Suggestion: Specific health problems, allergies, and dietary requirements must all be taken into account as with any other nutritional factor. If you are concerned about using sesame seeds in your diet or have issues with your health, see your doctor.


Sesame Seeds Chikki

A traditional Indian treat prepared from roasted white sesame seeds and jaggery (unrefined cane sugar), sesame seeds chikki. It’s a delicious delicate touch with the nutty flavour of sesame seeds and the rich sweetness of jaggery. Here’s how to make this tasty and crispy sesame seed chikki at home:


1 cup sesame seeds, white
1 cup jaggery, grated
1 tablespoon clarified butter (ghee) or vegetable oil
Optional: 1/2 teaspoon cardamom powder


  • Roast the white sesame seeds in a pan over medium-low heat.
  • To avoid burning, toast them carefully, tossing them regularly.
  • Roast the seeds until they are light golden in colour and have a nutty scent.
  • Remove and set aside the toasted sesame seeds from the pan.
  • Place the grated jaggery and a tablespoon of ghee or vegetable oil in the same pan.
  • Stir constantly over medium heat until the jaggery melts and creates syrup.
  • The syrup should be somewhat sticky in texture.
  • To the jaggery syrup, add the roasted sesame seeds and stir carefully, so that all of the seeds are coated with the syrup.
  • Add cardamom powder for extra taste if required.
  • While the mixture is still warm, place it on an oiled or parchment-lined tray.
  • Spread it out evenly and quickly flatten it with an oiled rolling pin or a flat spatula.
  • While the mixture is still warm and flexible, cut it into square or rectangular pieces using an oiled knife.
  • Allow the chikki completely cool and solidify.


Tahini is a versatile, creamy paste formed from roasted sesame seeds that is commonly used in a variety of dishes, mainly Middle Eastern and Mediterranean recipes. It’s a vital ingredient in hummus, sauces, dips, and other savoury dishes. Making tahini at home is easy and only takes a few ingredients. The following is a simple tahini recipe:


1 cup sesame seeds, white
2-3 tbsp neutral-flavoured oil (such as olive oil or vegetable oil)
A pinch of salt is optional.


  • Heat a dry pan or pan over medium-low heat and roast the white sesame seeds.
  • For equal toasting and to prevent burning, stir regularly.
  • Toast the seeds until they are lightly golden and aromatic.
  • This should just take 5-7 minutes.
  • Remove the roasted seeds from the pan and set aside to cool.
  • Place the roasted sesame seeds in a food processor or high-powered blender and pulse until finely ground.
  • Blend or pulse the seeds until they break down into a coarse powder.
  • While the food processor or blender is running, slowly pour 2 tablespoons of oil into the crushed sesame seeds.
  • Continue to combine until the mixture becomes a smooth and creamy paste.
  • If the tahini is too thick, add another spoonful of oil and combine until it reaches the appropriate consistency.
  • To improve the flavour of the tahini, you can add a pinch of salt.
  • Seasoning should be tasted and adjusted to taste.

Note: Place the homemade tahini in an airtight jar. It may be kept in the refrigerator for several weeks. Tahini may separate over time, so whisk it before using.

Related: How to Toast Sesame Seeds: Unlocking the Flavors within

What is white sesame seed good for?

Because of their high nutritional value, white sesame seeds are beneficial to one’s general health. They include minerals such as calcium, iron, magnesium, and zinc, which help with bone health, immunological function, and energy generation. They also include heart-healthy lipids and protein. Also, white sesame seeds improve hair health by encouraging growth, strength, and shine. Their natural oils improve scalp health and combat dandruff. Including white sesame seeds in your diet or using sesame oil in your hair care routine will help you have a nourished body and beautiful hair.


Free Sliced Tofu with Sesame Seeds on White Plate Stock Photo

White sesame seeds are a nutritionally rich superfood, full to the brim with essential minerals like Calcium, Iron, Magnesium, and Zinc. These seeds also contribute to bone health, improve immune function and increase energy production, which makes them an excellent addition to one’s balanced diet. The natural oils in them act as effective hair conditioners. nourish the hair follicles, support healthy hair growth and strengthen the strands. They also behold within them a powerhouse of proteins and heart-healthy fats, which enhance overall well-being.

Find out more: Black Sesame Seeds: 16 Health Benefits And Nutritional Values


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