1 Tsp Sesame Seed Kernels (Dried) contains only 17 calories, making it a healthy addition to your diet. Sesame seeds have been used in medicinal practices for centuries, and are known for their numerous health benefits.
Sesame seeds are a great source of healthy fats, protein, and fiber. They are also an excellent source of vitamins and minerals like calcium, iron, and magnesium. Incorporating sesame seeds into your diet can help improve overall health and prevent chronic diseases.
In this article, we'll explore the nutritional facts, benefits, and side effects of sesame seed kernels, along with tips on how to incorporate them into your diet and how to roast and store them at home.
Overview of Sesame Seed Kernels Calories
One teaspoon of sesame seed kernels (dried) contains only 17 calories, making it an ideal snack for people who want to control their calorie intake. However, you must be aware that the calorie count can go up if you consume a large amount of sesame seeds. The calorie count in sesame seeds can vary depending on factors like their preparation method and whether they are hulled or unhulled. Generally, hulled seeds have fewer calories than unhulled ones.
Nutritional Facts of Sesame Seed Kernels
Sesame seeds are a rich source of healthy fats, protein, and fiber. They are also packed with vitamins and minerals like calcium, iron, and magnesium. Here is a closer look at the nutritional facts of sesame seed kernels:
- Protein: 1 gram
- Fiber: 1 gram
- Fat: 1.5 grams
- Calcium: 4% of the RDI
- Iron: 2% of the RDI
- Magnesium: 4% of the RDI
- Phosphorous: 2% of the RDI
- Zinc: 1% of the RDI
- Vitamin B1: 2% of the RDI
- Vitamin B6: 2% of the RDI
Benefits of Sesame Seeds
Sesame seeds have numerous health benefits that make them a valuable addition to your diet. Here are some of the benefits of consuming sesame seeds:
- May help lower cholesterol levels
- Contain antioxidants that may help prevent chronic diseases like cancer and heart disease
- May improve bone health due to their high calcium and magnesium content
- May help regulate blood sugar levels
- May aid in weight loss due to their fiber and protein content that can help you feel full for longer
How to Incorporate Sesame Seeds into Your Diet
Sesame seeds can be incorporated into your diet in various ways. Here are some ideas to get you started:
- Sprinkle sesame seeds on top of salads, stir-fries, or roasted vegetables
- Add sesame seeds to smoothies, yogurt, or oatmeal
- Use sesame oil for cooking or as a salad dressing
- Make your own hummus or tahini using sesame seeds
Can Sesame Seeds Help with Weight Loss?
Sesame seeds may help with weight loss due to their high fiber and protein content, which can help you feel full for longer. Additionally, sesame seeds contain healthy fats that can help increase metabolism and burn fat. However, it is worth noting that consuming too many calories from sesame seeds can still contribute to weight gain. Therefore, it is important to consume them in moderation as part of a balanced diet.
Possible Side Effects of Eating Sesame Seeds
Generally, sesame seeds are safe for consumption for most people. However, some people may be allergic to sesame seeds, and consuming them can cause an allergic reaction that may range from mild to severe. Additionally, sesame seeds are high in oxalates, which can contribute to the formation of kidney stones in people who are prone to them. Therefore, it is advisable to consume sesame seeds in moderation.
Difference Between Black and White Sesame Seeds
Black and white sesame seeds are essentially the same, except for the color. Black sesame seeds are simply unhulled sesame seeds, while white sesame seeds are hulled. This means that black sesame seeds have more fiber and nutrients than white sesame seeds. However, they also have a stronger taste that may not be suitable for all dishes.
Roasting Sesame Seeds at Home
Roasting sesame seeds at home is easy and can enhance their flavor. Here are the steps to follow:
- Preheat your oven to 350°F (175°C)
- Spread sesame seeds on a baking sheet in a single layer
- Bake for 5-10 minutes, or until they turn light brown and become fragrant
- Remove from the oven and let them cool
Storage Tips for Sesame Seeds
Sesame seeds can become rancid quickly due to their oil content. Therefore, it is important to store them properly to maintain their freshness.
- Store sesame seeds in an airtight container in a cool, dry place
- Avoid exposure to heat, light, and moisture
- Use stored sesame seeds within 3 months for best freshness
Sesame Seed Kernels vs Tahini
Sesame seed kernels are simply the raw, dried seeds, while tahini is a paste made from ground sesame seeds. Here are some key differences between the two:
- Sesame seed kernels are crunchy and have a nutty flavor, while tahini is smooth and has a creamy texture
- Sesame seed kernels can be used to make tahini, but not vice versa
- Tahini is a key ingredient in many Middle Eastern dishes like hummus, baba ganoush, and halva
Sesame seeds are a healthy and versatile addition to your diet. With their numerous health benefits, including their ability to lower cholesterol levels and prevent chronic diseases, this simple seed should not be overlooked.
5 FAQ About Dried Sesame Seed Kernels
What are dried sesame seed kernels?
Dried sesame seed kernels are the edible seeds of the sesame plant that have had their moisture removed through a drying process. They are commonly used as edible toppings for various dishes or ground into a paste to make sauces or spreads.
Are dried sesame seed kernels healthy?
Yes, dried sesame seed kernels are a healthy addition to your diet as they are rich in healthy fats, protein, fiber, and essential minerals such as calcium, iron, and magnesium. They are also a good source of antioxidants that help fight inflammation and protect against chronic diseases.
How many calories are in one teaspoon of dried sesame seed kernels?
One teaspoon of dried sesame seed kernels contains approximately 17 calories, making them a low-calorie food that can be incorporated into your diet without causing excessive calorie intake.
How are dried sesame seed kernels used in cooking?
Dried sesame seed kernels can be used in various ways in cooking. They can be sprinkled on salads, stir-fries, and noodles as a garnish to add crunch and nutty flavor. They can also be used as a coating for meats or made into a paste for sauces and dips, such as hummus or tahini.
Where can I buy dried sesame seed kernels?
Dried sesame seed kernels are available in most grocery stores in the spice aisle or international section. They can also be purchased online from various retailers and health food stores.