1. Good Source of Fiber

Three tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI) (1Trusted Source, 2Trusted Source, 3Trusted Source). Since the average fiber intake in the United States is only half of the RDI, eating sesame seeds regularly could help increase your fiber intake (4Trusted Source).

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Fiber is well known for supporting digestive health. Additionally, growing evidence suggests that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes (4Trusted Source).

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2. Nutritious Source of Plant Protein

Sesame seeds supply 5 grams of protein per 3-tablespoon (30-gram) serving (3Trusted Source).

To maximize protein availability, opt for hulled, roasted sesame seeds. The hulling and roasting processes reduce oxalates and phytates — compounds that hamper your digestion and absorption of protein (14, 15, 16). Protein is essential for your health, as it helps build everything from muscles to hormones.

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Notably, sesame seeds are low in lysine, an essential amino acid more abundant in animal products. However, vegans and vegetarians can compensate by consuming high-lysine plant proteins — particularly legumes, such as kidney beans and chickpeas (14, 17Trusted Source, 18Trusted Source).

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On the other hand, sesame seeds are high in methionine and cysteine, two amino acids that legumes don’t provide in large amounts (14, 18Trusted Source).

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3. Good Source of B Vitamins

Sesame seeds are a good source of certain B vitamins, which are distributed both in the hull and seed (15).

Removing the hull may either concentrate or remove some of the B vitamins.

Three tablespoons (30 grams) of unhulled and hulled sesame seeds provide (3Trusted Source):

Hulled Sesame Seeds Contain:

• Thiamine (B1) - 19% of the RDI

• Niacin (B3) - 8% of the RDI

• Vitamin B6 - 14% of the RDI​

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B vitamins are essential for many bodily processes, including proper cell function and metabolism (36Trusted Source, 37Trusted Source, 38Trusted Source).

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4. Rich in Antioxidants

Animal and human studies suggest that consuming sesame seeds may increase the overall amount of antioxidant activity in your blood (23Trusted Source, 42Trusted Source). The lignans in sesame seeds function as antioxidants, which help fight oxidative stress — a chemical reaction that may damage your cells and increase your risk of many chronic diseases (43Trusted Source, 44Trusted Source).

 

Additionally, sesame seeds contain a form of vitamin E called gamma-tocopherol, an antioxidant that may be especially protective against heart disease. (45Trusted Source, 46Trusted Source).

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