Sesame Seeds
Small seeds with one of the highest calcium contents of any plant food, plus lignans studied for hormonal balance.
Bone Health
Hormone Balance
Heart Health
Sesame seeds are rich in calcium, magnesium, and healthy fats. They support bone health and may lower cholesterol. Sprinkle over salads, noodles, or baked goods.
Sesame Seeds
Per
1 tbsp, whole (9g)
Calories
52
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
7%
Magnesium
8%
Potassium
1%
Calcium
7%
Fiber
1.1g
Nutrition Highlights
Calcium, lignans (sesamin), copper, healthy fats
Fuhrman ANDI chart, grouped with flax seeds, 2 tbsp
Nutrition Density Score (ANDI Score)
65
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Choose unhulled sesame seeds or tahini for the most calcium — hulling removes much of the calcium-rich outer layer.
Absorption Boost
Healthy fats — sesame is naturally fat-rich, which helps absorb its own fat-soluble compounds
Vitamin D-rich foods — pairs with sesame's calcium for bone-building synergy
Use Caution If
You have a sesame allergy — a recognized major allergen
You're prone to kidney stones — sesame seeds are relatively high in oxalates
Storage
Store in an airtight container in the fridge or freezer to prevent the fats from going rancid.
Biomarkers to Track
Subjective
(Daily)
Bone and joint comfort
Cycle or hormone-related comfort
Objective
(Quarterly)
Calcium and vitamin D status
Hormone panel (as advised by a doctor)