If you're looking for a healthful addition to your diet, consider sesame seeds. Just 3 tablespoons (29g) of premium hulled white sesame seeds contain 180 calories, making them a nutritious and flavorful option for a variety of dishes.
These tiny seeds are packed with vitamins, minerals, and other nutrients that can boost your health in many ways. From reducing inflammation to promoting heart health, here's what you need to know about the benefits of sesame seeds.
In this article, we'll also discuss ways to use sesame seeds in your cooking and provide nutritional information to help you incorporate them into your diet.
Nutrition Facts
Sesame seeds are a good source of protein, fiber, and healthy fats. They also contain a variety of vitamins and minerals, including iron, calcium, and magnesium. One 3-tablespoon (29g) serving of premium hulled white sesame seeds provides the following nutrients: - calories: 180
Benefits of Sesame Seeds
Sesame seeds offer a range of benefits for your health. Here are a few of the most noteworthy:
Serving Size
A serving size of sesame seeds is typically around 3 tablespoons (29g). However, this can vary depending on the recipe and how you plan to use the seeds. If you're adding sesame seeds to a salad or a stir-fry, for example, you might use less than a full serving. Alternatively, if you're making tahini or sesame butter, you might use a larger amount of seeds. Be sure to check the serving size on the packaging of your sesame seeds and adjust your portion accordingly.
Calories per Serving
A 3-tablespoon (29g) serving of sesame seeds contains approximately 180 calories. This makes them a calorie-dense food, so it's important to be mindful of your portion size if you're trying to maintain or lose weight. However, the nutritional benefits of sesame seeds make them a worthwhile addition to your diet. Just be sure to balance them with other nutritious foods as part of a healthy eating plan.
Fat Content
Sesame seeds are a good source of healthy fats, including monounsaturated and polyunsaturated fats. These fats can help lower your risk of heart disease and improve your cholesterol levels. However, sesame seeds are also calorie-dense, so it's important to be mindful of your portion size. Aim to keep your fat intake within the recommended range for your age and gender, and balance your consumption of sesame seeds with other healthy fats, like avocados, nuts, and seeds. If you're trying to lose weight or reduce your fat intake, consider substituting some of the sesame seeds in your diet with other nutritious foods.
Protein Content
Sesame seeds are a good source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. A 3-tablespoon (29g) serving of sesame seeds contains approximately 6g of protein. Protein is essential for building and repairing tissues in the body, and can also help keep you feeling full and satisfied after a meal. Consider adding sesame seeds to your breakfast yogurt, smoothie, or oatmeal for an easy protein boost. If you're looking for other plant-based sources of protein, try adding beans, lentils, tofu, or tempeh to your meals.
Fiber Content
Sesame seeds are a good source of fiber, which is important for maintaining digestive health and regulating your blood sugar levels. A 3-tablespoon (29g) serving of sesame seeds contains approximately 3g of fiber. Consider adding sesame seeds to your salads, soups, or roasted vegetables for an easy way to increase your fiber intake. If you're looking for other sources of fiber, try incorporating whole grains, fruits, and vegetables into your meals.
Iron Content
Sesame seeds are a good source of iron, a mineral that helps transport oxygen throughout your body and is essential for healthy blood cell production. A 3-tablespoon (29g) serving of sesame seeds contains approximately 30% of the Daily Value for iron. Consider adding sesame seeds to your smoothies, baked goods, or cereal for an easy way to boost your iron intake. If you're looking for other sources of iron, try incorporating lean meats, seafood, beans, or fortified cereals into your meals.
Calcium Content
Sesame seeds are a good source of calcium, a mineral that is essential for healthy bones and teeth. A 3-tablespoon (29g) serving of sesame seeds contains approximately 10% of the Daily Value for calcium. Consider adding sesame seeds to your smoothies, dips, or breading for an easy way to boost your calcium intake. If you're looking for other sources of calcium, try incorporating dairy products, leafy greens, or fortified cereals into your meals.
Ways to Use Sesame Seeds
Sesame seeds are a versatile ingredient that can be used in a variety of dishes. Here are a few ideas to get you started:
FAQs About Premium Hulled White Sesame Seeds
1. What are Premium Hulled White Sesame Seeds?
Premium Hulled White Sesame Seeds are the seeds that are harvested from the sesame plant and have had their outer coating removed. They are commonly used in cooking and baking.
2. What are the benefits of consuming Premium Hulled White Sesame Seeds?
Premium Hulled White Sesame Seeds have many health benefits, including being a rich source of protein, fiber, and healthy fats. They also contain vitamins and minerals, such as calcium, iron, and magnesium.
3. How should Premium Hulled White Sesame Seeds be stored?
Premium Hulled White Sesame Seeds should be stored in an airtight container in a cool, dry place, away from direct sunlight. This will help extend their shelf life and prevent them from going rancid.
4. How can Premium Hulled White Sesame Seeds be used in cooking?
Premium Hulled White Sesame Seeds can be used in a variety of ways in cooking. They are often used to add flavor and texture to dishes such as stir-fries, salads, and baked goods. They can also be ground into a paste to make tahini or used to make sesame oil.
5. Are there any allergens associated with Premium Hulled White Sesame Seeds?
Yes, some people may have an allergy to sesame seeds. If you have a known allergy to sesame seeds, it is best to avoid consuming them.