Sesame Seeds and Tahini: Hulled vs Unhulled, Calcium Facts and Kitchen Uses

Sesame is one of the oldest seed crops in the world, and its tiny flat seeds appear in breads, stir-fries, sweets and sauces on almost every continent. They are small, but their nutty flavor is strong, so a little makes a big difference to a dish.

Hulled or unhulled?

Unhulled sesame seeds still have their outer shell. They are tan or brown, a little bitter, and contain more fiber and more calcium. Hulled sesame seeds have had the shell removed. They are creamy white, milder and sweeter, and are the type used on most bread rolls. Black sesame seeds are usually unhulled and have a stronger, earthier taste. None is right or wrong, so choose according to flavor and what you want from the seed.

What do sesame seeds provide?

A tablespoon (around 9 grams) of sesame seeds gives about 1 to 2 grams of protein, a gram or so of fiber, and healthy unsaturated fats. They are well known for minerals, including calcium, iron, magnesium, zinc and copper. Unhulled seeds in particular can contain a meaningful amount of calcium, but our bodies absorb less of it than from dairy, and the shell itself is hard to digest unless the seeds are well chewed or ground.

Why grinding helps

Whole sesame seeds are so small that many people swallow them without chewing, and they can pass through undigested. Toasting them lightly, then crushing or grinding, makes the nutrients easier to reach. This is exactly what happens in tahini, a smooth paste of ground sesame seeds, which is the base of hummus, dressings and halva.

Easy ways to use them

Toast seeds for a minute or two in a dry pan until they smell nutty, then sprinkle over rice, noodles, salads and roasted vegetables. Stir tahini into dressings, sauces or porridge. Mix sesame with salt and herbs for a seasoning blend. Use them to coat chicken, tofu or fish before baking. Always watch the pan, as sesame burns very quickly and turns bitter.

Storage

Sesame seeds and tahini keep best in airtight containers in a cool, dark place. Refrigerate in hot weather. Tahini often separates, with oil rising to the top, which is normal. Just stir it back in.

Who should check first?

Sesame is now recognized as a major food allergen in many countries, and reactions can be serious. If you or your child has any history of allergy, ask an allergy doctor before trying it. Because sesame is also in many packaged foods, read labels carefully if you must avoid it. People with kidney disease should ask a doctor about mineral content, and those who take thyroid or blood sugar medicine may wish to mention a high seed intake to a pharmacist. Pregnant women can eat normal food amounts but should check with their healthcare provider before using concentrated supplements.

This article is general information, not medical advice.