Sesame Seeds (White, Black)

Glossary - Ingredients

Seeds rich in antioxidants, also used to make sesame oil

What are sesame seeds?

Sesame seeds (ごま in Japanese) are categorized based on color into black, white, and brown sesame seeds. Roasted sesame seeds are used in cooking, and are often ground with a mortar and pestle (Japanese suribachi) to enhance their aroma and increase nutrient digestibility. Sweet and aromatic white sesame seeds are used in chopped dishes and “goma tofu” (a traditional Japanese food made with sesame seed paste), bitter black sesame seeds get mixed with salt to create "gomashio" which is then sprinkled on “sekihan” (rice steamed with red beans like azuki) or used in cooking.

Nutrition facts

Sesame seeds are rich in unsaturated fatty acids and protein. They also contains a high amount of dietary fiber, which helps to regulate the intestinal environment, and vitamin E, which has high antioxidant properties. Sesame seeds are also rich in vitamin B1, which supports carbohydrate metabolism, and vitamin B6, which helps break down proteins. These seeds also contain high amounts of calcium, magnesium, iron, copper, and zinc.
Lignans of sesame, a component unique to sesame seeds, are said to have various functions. One type of lignan, sesamin, has antioxidant properties, supports liver function, and has been studied for being effective in improving fatigue.
While there are slight differences depending on the type of sesame seed, such as the color of black sesame being due to anthocyanin pigments, the nutritional components are generally similar. When the seeds are eaten as ground sesame or sesame paste, the cell walls are broken down, increasing absorption efficiency and allowing the nutrients to be absorbed more effectively.

Storage to prevent food loss

Store in an airtight container away from direct sunlight, high temperatures, and high humidity. Can be stored in the refrigerator, but please note that sesame seeds are prone to condensation when removed from refrigerated storage.