Photo by allybally4b on Pixabay (Pixabay License)

sesame seeds or wheat germ

Nuts & SeedsYear-round. Sesame seeds are dried and stable commodities available throughout the year, though peak harvest occurs in summer and early autumn in major producing regions including India, China, and Sudan.

Sesame seeds are exceptionally rich in minerals, particularly calcium (when unhulled), copper, and manganese, and contain approximately 50% fat by weight, predominantly unsaturated. They are also a good source of plant-based protein and lignans, compounds with recognized antioxidant and anti-inflammatory properties.

About

Sesame seeds (Sesamum indicum) are the small, flat oval seeds of an annual herb native to Africa and cultivated throughout Asia, the Middle East, and Mediterranean regions for millennia. The seeds measure approximately 3-4 mm in length and possess a delicate, nutty flavor that intensifies when toasted. Sesame seeds are encased in a thin hull that may be white, black, red, or brown depending on variety; unhulled seeds contain more fiber and minerals, while hulled white seeds offer a milder taste and lighter color. The seeds are renowned for their high oil content (45-55%), which renders them ideal for pressing into sesame oil.

The most common culinary varieties are white sesame (the mildest and most widely available), black sesame (with an earthier, more robust flavor), and red sesame (less common, with a slightly sweet character). Traditional production of sesame oil involves roasting the seeds before pressing, creating the deeply aromatic dark oil essential to East Asian cuisines.

Culinary Uses

Sesame seeds function as both a flavoring agent and textural element across diverse culinary traditions. In East Asian cuisines—particularly Chinese, Japanese, Korean, and Southeast Asian—toasted sesame seeds are sprinkled as a finishing garnish on soups, noodles, stir-fries, and rice dishes, while sesame oil serves as a key seasoning in dressings and dipping sauces. In Middle Eastern and Indian cuisines, sesame seeds appear in tahini (a paste ground from hulled white seeds), halvah confections, and sprinkled on breads such as bagels and flatbreads. Black sesame seeds are traditionally used in East Asian desserts and sweet preparations. Sesame seeds may be toasted dry, boiled into pastes, pressed for oil, or left raw, with toasting substantially amplifying their nutty flavor.

Forms & Preparations

Whole seeds (unhulled) — Seeds with intact hull; higher fiber and mineral content; nuttier, more robust flavor; used as garnish or mixed into dishes.
Whole seeds (hulled/white) — Seeds with removed hull; milder, cleaner flavor and lighter appearance; the most versatile form for both sweet and savory applications.
Black sesame seeds — Unhulled black variety with earthy, deeper flavor; traditionally used in East Asian desserts and sweet preparations.
Toasted seeds — Dry-roasted whole seeds that develop amplified nutty flavor and crispness; used as garnish or flavor base for oils and pastes.
Tahini (sesame paste) — Ground white sesame seeds into a smooth paste; foundational ingredient in Middle Eastern cuisines for hummus, halvah, and dressings.
Sesame oil — Oil pressed from seeds; light varieties from raw seeds used for general cooking; dark aromatic oil from toasted seeds used as finishing oil and seasoning.