PAYDAY EXCLUSIVE | 20% off £30


PAYDAY EXCLUSIVE | 20% off £30


🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase1/2 Price2 for £50Short DatedBuy 6 for £15 Mix & MatchVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettVitabioticsSolgarWeledaNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & RelaxationDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsVegan FoodSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsCrisps & ChipsSavoury SnacksSweet SnacksSnack BarsFlapjacksPopcornDrinks & JuicesShop all Drinks & JuicesNatural Energy DrinksKombuchaJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesNutritionally Complete FoodMultipacksBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferHolland & BarrettNaturyaHeath & HeatherPukkaGrenadeMeridianTwiningsBionaNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeCrustaceans FreeKiwi FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionPE NutritionUSNGrenadeApplied NutritionPhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessSave up to 1/2 PriceBuy 1 Get 1 FreeBuy one get one 1/2 priceDr OrganicFaith in NatureWeledaNaturtintTisserandSukinMiaromaQ+AEthiqueSo EcoAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionGrenadeHolland & BarrettPulsinUSNPhDEat WaterNew NordicSlimExpertNatures AidDairy FreeGluten FreeSugar FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettWeledaVitabioticsDr OrganicSolgarNaturtintOptimum NutritionNew NordicHeath & HeatherBioglanDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeSoya FreeEgg FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Top 8 benefits of sesame seeds

sesame seeds and oil
Sesame seeds are packed with vital vitamins and minerals. Find out everything you need to know, from 8 sesame seed benefits to adding them to your diet.

Top 8 benefits of sesame seeds

From making tahini dressings to sprinkling over crispy fried tofu, sesame seeds are rarely seen as the star of the show. But did you know that they actually offer some pretty impressive benefits? From providing you with good dose of fibre to containing a range of vitamins and minerals, find out why you should pay more attention to these little super seeds, right here.

Where do sesame seeds come from? 

Starting off with the basics, where do sesame seeds actually come from? Considered one of the oldest and most traditional oilseed crops, sesame seeds come from the sesamum plant.

What are the top sesame seed benefits?

We’re diving right into the good stuff here. Discover eight of the best sesame seed benefits below…
  1. A good source of fibre

First up in our list of sesame seed benefits is its fibre contents. According to the British Dietetic Association, a 100g serving of sesame seeds provides 7.9g of fibre and a tablespoon provides 1.1g .1 So, why is this a good thing? The NHS says that there is strong evidence to suggest that eating lots of fibre is linked to a lower risk of health concerns like heart disease, stroke, type 2 diabetes and bowel cancer. It may also help with constipation.2

It's also believed that most adults are only getting about 20g of fibre a day, but our intake should be closer to 30g.3

  1. A great source of iron

Another reason why sesame seeds are a great addition to your diet is that they’re a good source of iron. In fact, sprinkling a tablespoon of sesame seeds over your meal could give you 10% of your daily intake as it contains 1.4mg of iron.4 We need iron for all kinds of bodily processes, but making haemoglobin is considered the most important role as it helps to transport oxygen around the body.

Iron also plays a key part in maintaining the health of our immune system, which helps to keep our body safe from germs, bacteria, viruses, toxins and fungi.5,6

3. A plant-based source of calcium

3. A plant-based source of calcium

Calcium is needed to maintain healthy teeth and bones.7 If you follow a plant-based diet, you might be looking for ways to increase your calcium intake. Well, sesame seeds might be the answer.

A 100g serving of sesame seeds offers a whopping 975mg of calcium and adults need approximately 700mg a day, so that would be well over the recommendation.8,9 Although, it is worth adding that eating 100g of sesame each day would be hard to achieve – and probably not recommended. A more realistic view is a tablespoon, which contains 87.8mg of calcium.8

Since calcium is mostly gained from dairy products, incorporating sesame seeds or a product with sesame seeds in (like tahini) may be a good idea.

  1. A plant-based source of magnesium

As well as providing you with calcium, sesame seeds are also a good source of magnesium as 100g of the stuff has 351mg and a tablespoon offers 31.6mg!8 This is especially impressive as the daily requirement for men is 300mg a day and 270mg a day for women.10

So, why is this a worthy benefit of sesame seeds? Magnesium is super important for keeping your body ticking over. It helps to keep the heart, muscles, nerves and bones running smoothly.11 But that’s not all. Magnesium also helps to turn the food we eat into energy and keeps our parathyroid glands (aka your thyroid) working normally.10

  1. A good source of B vitamins

B vitamins are needed by our bodies to enable our enzymes to do their jobs properly, like releasing energy from carbs and fat into amino acids and transporting oxygen around the body.12 But did you know that sesame seeds are also a good source of B vitamins? Especially vitamin B6, as it has 0.79mg per 100g and 0.071mg per tablespoon.8

6. A way to get more plant-based protein in

6. A way to get more plant-based protein in

While other seeds and nuts offer more, sesame seeds are a great little addition to your diet if you’re trying to get more plant-based protein in. In fact, 100g of sesame seeds contain 17.7g of protein – and a tablespoon provides you with 1.6g.8

The dietary requirements for protein is usually 0.75g per kilogram of your bodyweight per day, with pregnant people and children needing even more.13 We need a sufficient amount of protein to help maintain the growth and repair of our muscles and bones.

  1. A little boost of vitamin E

By now you’re probably getting the idea that sesame seeds can offer a range of different nutrients. But we’re not quite done yet. Sesame seeds also offer 0.25mg of vitamin E per 100g and 0.022mg per tablespoon.8

While this isn’t a huge amount, it can help you to work towards the recommended intake which is recommended as it is needed for a variety of bodily functions. From supporting our skin and eyes to supporting the immune system, vitamin E plays an important role – so we’re glad that the humble sesame seed contains it!14

  1. May help to improve antioxidants

And last in our list of sesame seed benefits is its potential to provide your body with antioxidants. Both animal and human studies have found eating sesame seeds might increase the overall level of antioxidant activity in your blood.15,16

It is believed that they contain an antioxidant plant compound called lignans, which are said to help protect the body from oxidative stress.17,18 In addition to this, the type of vitamin E found in sesame seeds is called gamma tocopherol, which also seems to play a role as an antioxidant.19

Sesame seeds nutrition

As you’ve just read, the nutritional profile of sesame seeds is pretty special, so let’s take a look at an overview of exactly what they offer.

Discover what both a 100g serving and a tablespoon of sesame seeds provides you with below:8

Calories 573 52
Protein 17.7g 1.6g
Total fat 49.7g 4.5g
Carbohydrates 23.4g 2.1g
Fibre 11.8g 1.1g
Sugar 0.3g 0.03g
Calcium 975mg 87.8mg
Iron 14.6g 1.3mg
Magnesium 351mg 31.6mg
Potassium 468mg 42.1mg
Zinc 7.75mg 0.7mg
Selenium 34.4µg 3.1µg
Vitamin B-6 0.79mg 0.07mg

What are black sesame seeds?

Spotted black sesame seeds in the shops and not sure whether to opt for them instead? The key difference is that black sesame seeds still have their hull (or outer shell) intact, which gives them a slightly stronger flavour and more of a crunch.

How to include sesame seeds in your diet

One of the easiest ways to use sesame seeds is to sprinkle them over your grub. Salads in particular are a great option, as they help to add a little extra crunch – and nutrients!

Or if you’re feeling particularly creative, you can try and make your own tahini which can be used in sauces, baking and also drizzled over salads.

Sesame allergy

Sesame allergy

While sesame seeds pack a hard nutritional punch, please remember that they are an allergen. While it’s not one of the most common types of allergy, be sure to look out for these symptoms:20

  • Feeling dizzy or lightheaded 
  • Itchy skin or a raised rash 
  • Swelling of the lips, face and eyes 
  • Coughing, wheezing, breathlessness, noisy breathing or a hoarse voice  
  • Sneezing or an itchy, runny or blocked nose 
  • Feeling sick or being sick 
  • Tummy pain 
  • Diarrhoea

If you do experience these symptoms either straight away or days later, do get in touch with a medical professional.

The final say

Who would have thought that the humble sesame seed could offer so many health benefits? Having said this, it’s still very important that you aim for a well-rounded diet, with a good balance of high fibre carbs, lean protein, healthy fats and plenty of water.21



Related Articles

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.