/ 50 g sesame seeds
Sesame seeds are excellent sources of plant-based protein, healthy monounsaturated and polyunsaturated fats, and minerals including calcium, iron, magnesium, and zinc. They also contain lignans and other antioxidant compounds with potential cardiovascular and anti-inflammatory benefits.
About
Sesame seeds are the small, flat, oval seeds of Sesamum indicum, an herbaceous flowering plant native to the Indian subcontinent and cultivated throughout tropical and subtropical regions worldwide. The seeds measure approximately 3-4 millimeters in length and possess a delicate, slightly nutty flavor that intensifies when toasted. Varieties range in color from white (unhulled) to black (with intact seed coat) to tan or golden, with each possessing distinct flavor profiles and culinary applications. White sesame seeds are the most commonly used in Western cuisines, while black sesame seeds are preferred in East Asian cooking for their deeper, more robust flavor.
Culinary Uses
Sesame seeds function as both a garnish and a primary ingredient across numerous culinary traditions. In East Asian cuisines, they are sprinkled over rice dishes, noodles, and stir-fries, or pressed into a paste (tahini) for sauces and dressings. Middle Eastern and Mediterranean cooking employs sesame seeds extensively in halva, hummus, and as a coating for breads and pastries. The seeds can be consumed raw, toasted for enhanced flavor, or processed into sesame oil—a pungent ingredient fundamental to Asian cooking. In Japanese cuisine, black sesame seeds feature prominently in gomashio (a salt and seed condiment) and as toppings for sushi and vegetables.