Sesame Seeds: Tiny Nutrients, Big Health Benefits—and a Caution

Sesame seeds are nutrient-dense, offering fiber, minerals (calcium, magnesium, phosphorus, copper, iron), plant-based protein, healthy fats, and antioxidants like lignans; in moderation they support digestion, bone and heart health, with hulled vs unhulled forms affecting fiber and mineral content. They are a common allergen and whole seeds can pose a choking risk for infants, while phytates/oxalates may modestly affect mineral absorption but don’t negate overall benefits for most people.