Nut
Sesame Seed
A tiny calcium-rich seed, eaten whole or as tahini, supporting the bones, heart, and digestion.
📊 How it ranks (our editor score) — 85/100Tap to see the breakdown
🌱 What it is
Sesame seeds are small oil-rich seeds used whole or ground into tahini, a staple in cuisines around the world.
✨ Why it's good for you
- May help support bone health with calcium
- May help support heart health with healthy fats
- May help support healthy digestion
- May help support healthy cholesterol levels
🥗 Nutrition
Per 1 tablespoon (~9g) · about 52 calories
- Calcium 88mg
- Copper 0.4mg
- Fiber 1.1g
- Healthy fats 4.5g
Source: USDA FoodData Central
🥄 How to use it
Sprinkle sesame seeds on food, or use tahini (sesame paste) in dressings and dips; grinding or chewing them well releases their nutrients.
How much: A tablespoon of seeds or tahini, used in food.
Show full details & how to prepare it
Sesame seeds are a remarkable plant source of calcium (especially the unhulled seeds), along with healthy fats and lignans that support the heart. Ground into tahini, they're easy to enjoy in dressings and dips — and grinding helps the body absorb their minerals.
Ways to prepare it
⚠️ Cautions
- A whole food and nourishing; calorie-dense, so use modestly.
- Sesame is a recognized allergen — a clear reason for the allergic to avoid it.
- Whole seeds pass through partly undigested, so grind or chew them well for the calcium.
📚 What others say
- A whole-food source of calcium and healthy fats
- Long valued for bone and heart health
Learn more
🕊️ A word of encouragement
From the smallest seed, sturdy nourishment for the bones. Quiet strength is built grain by grain.
💬 Ask Remy about Sesame Seed
📚 Resource confidence
Based on mentions in health references
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