Is sesame healthy? All facts at a glance

Ist Sesam gesund? Alle Fakten im Überlick

You may have heard a lot about the health benefits of sesame. The oil plant is one of the oldest medicinal plants from Southeast Asia. When the sesame opens, you stumble upon a treasure trove of precious nutrients. Whether externally or internally - sesame is considered a valuable plant medicine.

A balanced interaction of body, mind and soul is the basis of health. Healthy eating, regular exercise and meditation are also spreading in Western cultures. Prevention instead of treating symptoms. Here we explain how sesame can contribute to a healthy lifestyle.

the essentials in brief

  • Sesame contains valuable amino acids. They help the body's collagen production. That is why sesame is very healthy for skin and hair. The high calcium content in sesame supports teeth and bones.
  • Healthy fiber in sesame ensures that your digestion gets going. We recommend one to two tablespoons of sesame a day when losing weight.
  • Vitamins and minerals in sesame lead to a healthy immune system. They protect against colds and oxidative stress. In this way, sesame helps to prevent serious illnesses in the long term.

The nutritional values ​​and ingredients of sesame: what you should know

To give you an overview, we have explained the most important ingredients of sesame here. The table lists the nutritional values ​​for 100g sesame.

Crowd nutrient Advantage
48g Fat: mono / polyunsaturated fatty acids + linoleic acid (= omega 6 fatty acid) Water balance of the skin, increases muscle growth and fat burning, has anti-cancer and antioxidant properties (1)
26g carbohydrates Long-chain carbohydrates for a healthy energy balance
17g proteins Filling, good for muscle building
15g fiber Good for your digestion, help you lose weight
high in Vitamins: B1, B2, B6, E Help to regulate the metabolism (2), have an anti-inflammatory effect (3), both internally and externally are healthy for skin and hair
high in Minerals: iron, magnesium, calcium, phosphorus, potassium Good for metabolism (4), bones, teeth, water balance (5)

100g sesame have 567 kcal.

Which sesame is the healthiest: black or white? Peeled or unpeeled?

There are white, light brown and black sesame. Black sesame is the original form of sesame. It has the highest content of nutrients. In addition, it has the strongest flavor of the three varieties. It is one of the oldest types of oil in the world and is still used today in Indian and Chinese medicine.

  • Black unpeeled sesame has the most nutrients
  • It is rich in fiber
  • The peel contains valuable bitter substances
  • It tastes very strong and is not suitable for sweet dishes and sweet pastries
  • Peeled sesame has a milder taste than unpeeled sesame. Most of the bitter substances are in the peel. This is why peeled sesame is best for desserts and sweet baked goods. However, the shell is very healthy. It contains most of the nutrients and fiber. Unpeeled sesame seeds are also very suitable for baking sour pasta.

    How healthy is sesame for bones, skin, hair and teeth?

    Sesame is very healthy for bones, teeth, skin and hair. Sesame contains various amino acids. Sulfur-containing amino acids (methionine, cysteine, taurine) promote the body's own collagen and elastin formation. But what are amino acids?

    Amino acids are building blocks of proteins. They are made in the body. They can also be ingested through food.

    Collagen and elastin are structural proteins. These proteins form a scaffold of tightly woven fibers. They are a main component of your skin, bones, hair and teeth. They ensure that your skin has firmness and elasticity. You only get complete collagen from animal foods. With a vegan and vegetarian diet, it is therefore all the more important that you eat a lot of foods containing amino acids.

    Individual amino acids support the body's own collagen production. (6)

    In addition, sesame contains calcium. It even contains more calcium than dairy products. You can imagine it like this: You take in calcium through your food (e.g. healthy sesame). Calcium enters your blood through the intestines. It helps build your bones.

    Calcium is the most important building block of your bones and teeth.

    External use of sesame oil is healthy for dry skin, wrinkles, age spots and pigment spots. Sesame oil also stimulates the body's own collagen and elastin production. The linoleic acid contained in sesame is also very healthy. It stimulates the skin's metabolism and helps to build up the top layer of skin (7).

    massage oil

    Sesame oil is very suitable as a massage oil. It is absorbed particularly quickly into the skin. It also contains valuable vitamin E and makes the skin healthy and supple. (Source: Ale Romo Photography / unsplash)

    Sesame oil is well tolerated and is also suitable for hypersensitive skin and neurodermatitis. It can be used well as a massage oil because it can penetrate particularly deeply into the skin layers. In addition, oil from sesame gives a light sun protection.

    In Ayurveda, sesame oil is used in the oil pulling cure (Gandusha). This is supposed to detoxify the mouth in a natural way. The mouth is rinsed with a tablespoon of sesame oil for about 5 minutes. This helps remove metabolic waste (8). It prevents tooth decay and paradontosis. After that, another tablespoon of oil can be used for gargling. Sesame oil is also healthy and pleasant for the throat, throat and teeth.

    How healthy is sesame for digestion?

    Sesame is known for its high fat content. However, the fat consists of monounsaturated and polyunsaturated fatty acids. Especially in combination with lots of fruit and vegetables, this is healthy for your liver, kidneys, heart, intestines and lungs.

    Sesame is good for digestion

    Sesame contains a lot of fiber. These help you lose weight by removing toxins from the intestines. In addition, they promote digestion and therefore help you to lose weight in a healthy way. (Source: Huha Inc. / unsplash)

    Vitamins and minerals not only give you strength in the short term. They have a positive effect on your organs. In addition, sesame contains a lot of dietary fiber. They have a digestive and laxative effect. This contributes to detoxification. So sesame is healthy when losing weight.

    If you have problems with digestion, you can use sesame as a topping for muesli or yoghurt. The dietary fibers it contains help to eliminate food residues and toxins that are difficult to digest. This helps lower your cholesterol levels. Here we have illustrated the pros and cons of fiber:

    • caries prophylaxis
    • Bind toxic substances
    • Food is held longer in the stomach = longer feeling of satiety
    • Cause blood sugar to rise more slowly (insulin is released more slowly)
  • Bind minerals and trace elements - however, sesame contains many healthy minerals and trace elements and compensates for possible deficits
  • Changing from a low-fiber diet to a high-fiber diet increases gas formation in the large intestine
  • Dietary fibers are long-chain carbohydrates. They cannot be decomposed by the human organism. They are not broken down with enzymes like other nutrients, but are almost completely excreted again. (9)

    How healthy is sesame during pregnancy?

    There is a theory that eating sesame during pregnancy causes miscarriage. However, this is not backed by any medical studies. Sesame provides valuable nutrients, especially for vegetarians and vegans. It is a plant source of iron and calcium. However, you should still not eat too much sesame. (10)

    How can healthy sesame strengthen the immune system and even prevent cardiovascular diseases and cancer?

    Antioxidants: are oxygen compounds that protect the cardiovascular system from oxidative stress. Antioxidants include vitamins C, E and A and the trace element selenium. (11)

    Free radicals are intermediate products of your metabolism. They are caused by stress in everyday life and an unhealthy lifestyle and diet. Junk foods with processed sugar and fat in particular contribute to the formation of free radicals. Unprotected sunbathing, smoking and alcohol are also crucial.

    Oxidative stress is triggered because the free radicals are always looking for a free electron. The moment you find it, it becomes a "robber" itself. This sets off a chain reaction.

    The consequences of oxidative stress are cell death or DNA damage. That means wrinkles form or you lose vision. In the worst case, oxidative stress can lead to strokes and cancer. (12)

    How do antioxidants work? Antioxidants stop the chain reaction of oxidative stress. They bind free radicals by donating an electron. As a result, it briefly transforms itself into a free radical. Another antioxidant brings it back to its original form.

    In addition, sesame contains many healthy minerals that help protect the body from viruses, bacteria and fungi. Here we have briefly explained for you what tasks these minerals have. You will also find in the table which side effects can occur with an excess of these minerals.

    minerals Effect side effects
    zinc Zinc helps prevent colds. It activates the immune cells. Common colds such as a sore throat, cough and runny nose are often due to a zinc deficiency. Viral diseases such as herpes can also break out with zinc deficiency. Zinc inhibits the multiplication of rhinoviruses in the nasal mucosa. Rhinoviruses are responsible for the common cold. Symptoms such as vomiting, diarrhea and stomach cramps indicate excessive zinc levels. Regular overdoses can damage the immune system.
    selenium Selenium deficiency makes the body susceptible to infections and increases the symptoms of infections that have already occurred. Too much selenium can also damage the intestines. The consequences are diarrhoea, nausea and vomiting. In addition, an excess of selenium leads to hair loss and fatigue. In the worst cases, brain damage can occur associated with years of selenium overdose. (13)
    iron Iron deficiency leads to susceptibility to infections. Iron helps the body with cell formation and cell respiration. This is the process by which oxygen gets from the lungs to the blood cells. However, overdosing can also have harmful effects on your body. Too much iron damages the intestinal cells. This is how iron gets into the blood and damages the blood vessels, the heart and the liver.

    Minerals are inorganic substances. The body cannot produce them itself. They have to get into your body through the food you eat.

    How Can Sesame Lead to Unhealthy Side Effects?

    Sesame is extremely healthy. However, excessive consumption is definitely not recommended. In addition, sesame is a strong allergen. If you notice signs of a sesame allergy, avoid the seeds. Even rashes and gastrointestinal complaints can indicate an intolerance. If you are unsure, be sure to consult a doctor.

    sesame cultivation

    Harmful chemicals are often used to control pests when growing sesame. These chemicals are later eaten by us. Therefore, pay attention to the quality when buying the products. (Source: Cesar Carlevarino Aragon / unsplash)

    When buying sesame you should pay attention to the quality. The higher the quality, the healthier the sesame. In Germany, large quantities of sesame have already had to be withdrawn from the market. Traces of ethylene oxide were found. Ethylene oxide is a chemical used in some countries in the manufacture of sesame to kill fungi. It is carcinogenic and mutagenic. (14)

    How much sesame a day is healthy?

    Even small amounts of sesame help cover a large proportion of the daily nutrients. However, we advise you not to cover your daily requirement with sesame alone.

    nutrient Average daily requirement 1 tablespoon sesame (30g) contains
    calcium 1000 mg 180-200 mg
    protein 60-70g 3g
    Fat 70-90g 7.5g

    We recommend 1-2 tablespoons of sesame per day. However, this depends on your personal diet. Be careful not to cover all nutrients with sesame alone.

    What healthy alternatives are there to sesame?

    Sesame is considered one of the oldest oil plants. Maybe the saying "the gods season with sesame" means something to you. However, it can also be replaced by other foods. Grains, seeds and nuts are packed with nutrients and are great for both baking and snacking. Here we have listed some alternatives for sesame seeds:

    • Poppy seeds: Poppy seeds are high in protein and fat. You can use poppy seeds as well as sesame as a topping for pastries.
    • Sunflower seeds: They are particularly high in protein and provide a lot of energy. You can use them in baking or add them to your muesli.
    • Nuts: Walnuts, hazelnuts, cashews or pecan nuts are also very healthy. They are particularly delicious in muesli with fresh fruit. You can also snack them on their own.
    • Flaxseeds: Flaxseeds help you with digestive problems. Either in muesli or as a shot with a little water, they can relieve constipation.
    • Chia seeds: Chia seeds are a protein-rich superfood. They also have a detoxifying effect. You can make delicious chia pudding with water or plant-based milk. Add fresh fruit - et voilà.

    Sesame oil can also be substituted. You can use peanut oil and walnut oil in the kitchen. Coconut oil and almond oil are well suited for external use. Alternatives to sesame oil are explained in more detail as follows:

    • Peanut oil and walnut oil: Instead of oil made from healthy sesame, you can also use peanut or walnut oil when frying. They have a similar nutty flavor and are rich in valuable nutrients.
    • Coconut oil and almond oil: Coconut and almond oil are very suitable as massage oils for external use. You can also use coconut oil to oil pull your teeth. Almond oil is ideal as a massage oil. It absorbs quickly and is odorless.

    Of course, you also have the option of taking nutrients and vitamins with supplements. Sesame is very rich in vitamins. You can also supplement these with multivitamin supplements , for example. Immune booster supplements can be used to support your immune system. These give you energy for everyday life. They also help to strengthen your immune system in the long term. Also make sure you have a balanced diet, enough sunlight and enough exercise.


    Sesame is extremely healthy. However, you should make sure to buy high-quality sesame products. If you have a sesame allergy, there are many alternatives. Sesame seeds contain valuable minerals and vitamins. Your body needs these for a healthy immune system. Sesame also contains a lot of healthy fiber. Dietary fibers are responsible for perfect digestion. They help you eliminate toxic substances. Therefore, sesame is also helpful when losing weight.

    Sesame is also rich in antioxidants. In the long term, these help bring your body into a healthy balance. It is not for nothing that sesame is said to help grow old. In addition, sesame helps to look young. As sesame oil, it is suitable for treating age spots, dry skin and wrinkles. In Ayurveda, teeth, mouth and throat are rinsed with sesame oil. This is to prevent tooth decay and bleeding gums.


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    2. Mikkelsen K, Apostolopoulos V. B Vitamins and Aging. Subcell Biochem. 2018;90:451-470. doi: 10.1007/978-981-13-2835-0_15. PMID: 30779018. Source
    3. Jiang Q. Natural forms of vitamin E: metabolism, antioxidant, and anti-inflammatory activities and their role in disease prevention and therapy. Free Radic Biol Med. 2014 Jul;72:76-90. doi: 10.1016/j.freeradbiomed.2014.03.035. Epub 2014 Apr 3. PMID: 24704972; PMCID: PMC4120831. Source
    4. Chifman J, Laubenbacher R, Torti SV. A systems biology approach to iron metabolism. Adv Exp Med Biol. 2014;844:201-25. doi: 10.1007/978-1-4939-2095-2_10. PMID: 25480643; PMCID: PMC4464783. Source
    5. Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. 2012 Jul 1;3(4):506-16. doi: 10.3945/an.112.002154. PMID: 22797986; PMCID: PMC3649719. Source
    6. Kugo H, Miyamoto C, Sawaragi A, Hoshino K, Hamatani Y, Matsumura S, Yoshioka Y, Moriyama T, Zaima N. Sesame Extract Attenuates the Degradation of Collagen and Elastin Fibers in the Vascular Walls of Nicotine-administered Mice. J Oleo Sci. 2019;68(1):79-85. doi: 10.5650/jos.ess18200. PMID: 30606956. Source
    7. Lin TK, Zhong L, Santiago JL. Anti-Inflammatory and Skin Barrier Repair Effects of Topical Application of Some Plant Oils. Int J Mol Sci. 2017 Dec 27;19(1):70. doi: 10.3390/ijms19010070. PMID: 29280987; PMCID: PMC5796020. Source
    8. Asokan S, Rathinasamy TK, Inbamani N, Menon T, Kumar SS, Emmadi P, Raghuraman R. Mechanism of oil-pulling therapy - in vitro study. Indian J Dent Res. 2011 Jan-Feb;22(1):34-7. doi: 10.4103/0970-9290.79971. PMID: 21525674. Source
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    14. Health assessment of ethylene oxide residues in sesame seeds, Federal Institute for Risk Assessment, December 23, 2020 Source
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    Wie soll ich 1 EL Sesamölen essen ? Gekocht oder einfach so
    Mit freundlichen Grüßen


    Die Infos waren sehr glaubwürdig, da auch negative Aspekte nicht weggelassen wurden. Umfangreiche Erklärungen, einfach vertrauenswürdig. Empfehlenswert!

    Benjamin Ittig

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