Heart & Circulation
Sesame Seeds
Small seeds with one of the highest calcium contents of any plant food, plus lignans studied for hormonal balance.
Heart Health
Bone Health
Skin Health
Serving
1 tbsp, whole (9g)
Calories Per Serving
52
Key nutrients
Calcium, lignans (sesamin), copper, healthy fats
Nutrient density
65
Why it’s worth eating
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.
What you may notice
Bone and joint comfort
Cycle or hormone-related comfort
Markers worth tracking
Calcium and vitamin D status
Hormone panel (as advised by a doctor)
How to eat it
Choose unhulled sesame seeds or tahini for the most calcium, hulling removes much of the calcium-rich outer layer.
Pairs well with
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
Storage
Store in an airtight container in the fridge or freezer to prevent the fats from going rancid.
The numbers, per 1 tbsp, whole (9g)
0%
Vitamin K
0%
Vitamin A
0%
Vitamin C
7%
Calcium
7%
Iron
8%
Magnesium
1%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
1.1g
Seeds, sesame seeds, whole, dried (FDC 170150)
Evidence
A
Real but heterogeneous blood-pressure effect. Effect sizes shrink markedly when restricted to higher-quality trials.
Study dose vs. serving
Sesame reduced SBP 7.83 mmHg and DBP 5.83 mmHg, but heterogeneity was very high (I2 about 98-99%); restricting to high-quality trials attenuated SBP to 3.23 mmHg.
Khosravi-Boroujeni H, Nikbakht E, Natanelov E, Khalesi S. J Sci Food Agric. 2017;97(10):3087-3094. DOI 10.1002/jsfa.8361. 8 trials, 843 participants.
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
Details
Type
Season
Pantry, year-round
Forms
Whole seed, hulled, tahini, oil
Price
Budget
Bioactive
Lignans - sesamin and sesamolin
Heat stable
Partial - roasting alters the lignan profile and generates some sesamol
Watch
MAJOR ALLERGEN: sesame became the 9th US major food allergen under the FASTER Act (signed April 2021, effective January 2023) and must be declared on packaged foods. An estimated 0.49% of Americans report current sesame allergy (JAMA Netw Open. 2019, survey of 78,851).
Reliability
3 / 5
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