Black sesame rises in the US, offering minerals and flavor with health caveats
Black sesame is becoming popular in the US, praised for minerals like calcium, magnesium, phosphorus, potassium, and zinc that support bone, heart, and immune health. A 2025 review hinted that about 10 g daily for eight weeks may modestly improve blood sugar and cholesterol, but benefits aren’t guaranteed. Calories vary by form (about 60 cal per tablespoon for whole seeds; tahini ~90 cal), and black sesame tends to have more minerals and fiber than lighter varieties. It’s generally safe in a balanced diet, but can affect blood pressure meds or anticoagulants, and sesame allergies are relatively common in the US. Oxalates/phytates can affect digestibility, so soaking seeds can help. Also note that lignans in sesame are phytoestrogens with modest, uncertain effects on menopause or cancer risk. Use by grinding or toasting and sprinkling on foods; remember to enjoy sesame as part of a diverse mix of seeds rather than a miracle superfood.
