📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 573 kcal | 29% | |
| Carbohydrates | 23.4g | 8% | |
| Dietary fibre | 11.8g | 42% | |
| Glycaemic Index (GI) | 35 — Low | — | |
| Calcium | 975mg | 97% | |
| Iron | 14.6mg | 81% | |
| Magnesium | 351mg | 88% | |
| Zinc | 7.8mg | 71% | |
| Manganese | 2.5mg | 124% | |
| Protein | 17.7g | 35% | |
| Sesamin (lignan) | significant | — |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Sesame seeds provide 975mg of calcium per 100g — nearly the entire daily requirement, and more per gram than dairy. However, availability varies: unhulled sesame retains oxalates that reduce absorption; tahini (hulled sesame paste) provides significantly more bioavailable calcium. 2 tablespoons of tahini provides approximately 13% of daily calcium needs with good bioavailability.
Sesame contains sesamin and sesamolin — unique lignans that are converted by gut bacteria into compounds that modulate oestrogen metabolism. Regular sesame consumption is associated with reduced menopausal symptoms and improved hormonal balance in multiple clinical studies.
The combination of sesamin, sesamol and oleic/linoleic acids in sesame oil provides significant LDL cholesterol reduction, anti-inflammatory and antioxidant effects. Sesame oil is one of the most stable cooking oils due to its natural antioxidant content.
Sesame provides 88% of daily magnesium needs per 100g. Magnesium is one of the most clinically proven dietary blood pressure-lowering minerals — it relaxes vascular smooth muscle and counteracts sodium's vasoconstrictive effects.
⚠️ Who should limit or avoid
Sesame allergy is the 9th most common food allergy in Australia and is declared on all food labels. It can cause severe anaphylaxis. If you have a sesame allergy, avoid all sesame products including tahini, hummus, sesame oil, Asian sesame sauces and foods with "may contain sesame" warnings.
Sesame contains moderate vitamin K. Large quantities may affect warfarin effectiveness. Keep intake consistent if on anticoagulants.
Unhulled sesame seeds contain significant oxalates. People with a history of calcium oxalate kidney stones should use tahini (hulled) rather than whole unhulled sesame seeds and maintain adequate hydration.
🔬 Possible side effects
Sesame allergy can cause severe anaphylaxis — this is the most serious risk. People with known sesame allergy must carry an EpiPen and avoid all sesame products entirely.
Very large quantities of sesame seeds (over 50g) can cause digestive discomfort in some people. Normal culinary use (1–3 tablespoons) is well tolerated by most adults.
🛒 How to buy sesame seeds
Unhulled (natural/brown) sesame retains the outer shell — higher in calcium, fibre and oxalates, with a slightly bitter flavour. Hulled (white/ivory) sesame has the bran removed — more commonly used, less bitter, better for tahini. For maximum calcium absorption, tahini made from hulled seeds is superior to whole unhulled seeds due to reduced oxalate content.
Sesame seeds have natural antioxidants (sesamol, sesamolin) that extend shelf life significantly compared to other seeds. However, exposed or poorly stored sesame can still go rancid — smell before buying from bulk bins. Fresh sesame has a mild, sweet nutty scent. Rancid sesame smells sharp or paint-like.
Toasting sesame seeds (dry pan, medium heat, 3–4 minutes until golden) dramatically intensifies their nutty flavour and is preferred for garnishing dishes. Raw seeds are better for tahini and baking where texture matters more than flavour. Never toast sesame seeds in oil — they burn easily.
🧊 Storage tips & shelf life
Sesame's natural antioxidants (sesamol) provide exceptional shelf stability compared to other seeds. Store in a sealed jar away from light and heat. The kitchen pantry works well in mild climates.
Significantly extends shelf life. Recommended in warm Australian climates or for bulk purchases. Bring to room temperature before use in recipes requiring consistent texture.
Sesame freezes exceptionally well with no quality loss. Ideal for bulk buying. Use directly from frozen in cooking — no thawing needed for most applications.
📖 About sesame seeds — complete guide
Sesame is arguably the world's oldest cultivated oilseed — archaeological evidence of sesame cultivation dates to at least 3500 BCE in the Harappan civilisation of the Indian subcontinent. The phrase 'open sesame' from Ali Baba and the Forty Thieves references the dramatic way sesame seed pods burst open when ripe — a natural mechanism that made early harvesting difficult and explains why much agricultural development focused on non-shattering pod varieties. Today, sesame is grown on approximately 13 million hectares globally and underpins a vast range of cuisines from Japanese (gomasio, sesame oil), Middle Eastern (tahini, halva, za'atar), Indian (til ladoo, sesame chutneys) to Chinese and Korean cooking.
The calcium content of sesame seeds deserves particular attention given Australia's dairy-heavy calcium narrative. Unhulled sesame seeds contain approximately 975mg of calcium per 100g compared to milk's 120mg per 100g. However, the bioavailability comparison is nuanced: sesame's calcium is partially bound by oxalic acid in unhulled seeds, reducing absorption. Tahini (made from hulled seeds with much lower oxalate content) provides significantly better calcium bioavailability — approximately 20–21% absorption rate versus 32% for dairy milk. For the estimated 5% of Australians who are dairy-free or lactose intolerant, tahini represents one of the most practical and bioavailable plant calcium sources available.