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Home / Health Tools / Food Benefits A–Z / Sesame seeds Benefits & Nutrition

Sesame seeds Benefits & Nutrition

Sesame seeds benefits: nutrition per 100 g (573 kcal, 11.8 g fibre), how much to eat a day, who should be careful and its season in India. Also called Til.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated

Til · Seeds, nuts & grains

  • 573 kcalenergy
  • 17.7 gprotein
  • 11.8 gfibre
  • Year-round; traditional winter food (Makar Sankranti)best season in India

Per 100 g (whole (unhulled), dried)

Health benefits of sesame seeds

  • Unhulled til is a rich plant source of calcium (hulled seeds have much less).
  • Is a source of iron and magnesium.
  • Contains sesamin and other lignans.
  • Healthy fats — mostly unsaturated.

How to eat it

Sprinkle roasted til on salads and sabzi, use in chutneys, or have a small piece of til chikki in winter.

How much a day: 1–2 tbsp.

Who should be careful

  • Sesame is a major food allergen.
  • Til chikki and ladoo are high in jaggery/sugar — keep portions small.

Best season in India

Year-round; traditional winter food (Makar Sankranti). See the month-by-month seasonal chart →

Frequently asked questions

What are the health benefits of sesame seeds?

Unhulled til is a rich plant source of calcium (hulled seeds have much less). Is a source of iron and magnesium. Contains sesamin and other lignans.

How much sesame seeds can I have a day?

1–2 tbsp. Sprinkle roasted til on salads and sabzi, use in chutneys, or have a small piece of til chikki in winter.

Who should be careful with sesame seeds?

Sesame is a major food allergen. Til chikki and ladoo are high in jaggery/sugar — keep portions small.

When is sesame seeds in season in India?

Year-round; traditional winter food (Makar Sankranti).

Please note: Values are approximate; they vary by recipe, brand, variety and portion size. This page is general information, not medical advice — if you are pregnant, have diabetes, kidney disease, high blood pressure or another condition, or take regular medicines, talk to your doctor or a registered dietitian before changing your diet.

More seeds, nuts & grains

🥗 Chia seeds🥗 Flaxseed🥗 Sabja seeds🎃 Pumpkin seeds🌰 Almonds🧠 Walnuts🥜 Pistachios🥜 Peanuts🥗 Makhana🌾 Ragi🥣 Oats🍚 Quinoa🌾 Bajra🥗 Chickpeas

← All foods A–Z

Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: · How we write and review content