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black sesame seeds.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

kala tilblack sesameblack til

Recipes with black sesame seeds + Add to pantry

SERVING

CALORIES

573

PROTEIN

17.7g

CARBS

23.4g

FAT

49.7g

FIBER

11.8g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories573kcal—

Protein17.7g35%

Carbohydrates23.4g9%

Fiber11.8g42%

Sugar0.30g1%

Total fat49.7g64%

Saturated fat7.0g35%

Cholesterol0mg0%

Water4.7g—

MINERALS

Sodium11mg0%

Potassium468mg10%

Calcium975mg75%

Iron14.6mg81%

Magnesium351mg84%

Phosphorus629mg50%

Zinc7.8mg70%

Copper4.1mg453%

Manganese2.5mg107%

Selenium34.4µg63%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.25mg2%

Vitamin K0µg0%

Thiamin (B1)0.79mg66%

Riboflavin (B2)0.25mg19%

Niacin (B3)4.5mg28%

Pantothenic acid (B5)0.05mg1%

Vitamin B60.79mg46%

Folate (B9)97µg24%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup144g

1 tablespoon9g

1 teaspoon3g

1 ml0.6g

1 liter600g

HEALTH BENEFITS

Why eat it.

✓Rich in antioxidants like sesamin and sesamolin, which help combat oxidative stress and may have anti-inflammatory properties.
✓Excellent source of calcium and magnesium, two minerals essential for maintaining strong and healthy bones.
✓Contains healthy monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol levels and support heart health.
✓A good source of plant-based iron, zinc, and copper, which are vital for immune function, red blood cell formation, and energy metabolism.

COOKING TIPS

In the kitchen.

1Lightly toast the seeds in a dry skillet over low heat for 1-2 minutes until fragrant to intensify their nutty flavor before use.
2Grind them into a fine powder or paste to make traditional Asian desserts, sauces, or spreads like black sesame paste (neri goma).
3Sprinkle whole seeds over salads, stir-fries, rice bowls, and noodle dishes for added texture and a nutty taste.
4Incorporate them into baked goods such as bread, muffins, and cookies for a unique flavor and visual appeal.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dark place like a pantry for up to 6 months.
For longer-term storage (up to a year), keep them in the refrigerator or freezer to prevent the natural oils from becoming rancid.

FAQ

Frequently asked questions.

Are black sesame seeds healthy?

Yes, black sesame seeds are highly nutritious. They are rich in antioxidants like sesamin and sesamolin, which help combat oxidative stress, and provide essential minerals like calcium and magnesium for bone health.

How many calories and how much protein are in black sesame seeds?

A 100g serving of black sesame seeds contains approximately 573 calories and 17.73g of protein. They are also a significant source of healthy fats, providing about 49.67g per 100g.

Are black sesame seeds keto-friendly?

Yes, black sesame seeds are keto-friendly. While they contain 23.45g of carbs per 100g, a typical serving size of one tablespoon is very low in net carbs and high in healthy fats, making them suitable for low-carb diets.

Are black sesame seeds vegan and gluten-free?

Yes, black sesame seeds are naturally vegan and gluten-free. They are an excellent plant-based source of iron, zinc, and copper, making them a great addition to restricted diets.

What do black sesame seeds taste like?

They have a bold, nutty, and slightly earthy flavor that is more intense and slightly more bitter than white sesame seeds. Toasting them further enhances their aroma and provides a distinct crunch.

How do you use black sesame seeds in cooking?

They are commonly used as a garnish for sushi, salads, and stir-fries. They can also be ground into a paste for desserts like ice cream and puddings, or used in baking for breads and crackers.

How should I store black sesame seeds?

Store them in an airtight container in a cool, dry, and dark place to prevent the natural oils from turning rancid. For maximum shelf life, they can be stored in the refrigerator or freezer for up to a year.

What is the difference between black and white sesame seeds?

Black sesame seeds are usually unhulled, meaning they retain their outer shell, which makes them crunchier and higher in antioxidants. White sesame seeds are typically hulled and have a milder, sweeter flavor profile.

Do I need to toast black sesame seeds before using?

While they can be eaten raw, toasting them in a dry pan for 2-3 minutes is recommended. Toasting releases their natural oils, which significantly improves their flavor, aroma, and texture.

Are black sesame seeds good for heart health?

Yes, they contain healthy monounsaturated and polyunsaturated fats. These fats can help reduce bad cholesterol levels and support overall cardiovascular health when consumed as part of a balanced diet.

RECIPES