Sesamum Indicum is the scientific name of the sesame plant that comes under the Sesamum genus and Pedaliaceae family. The sesame plant is also known as benne. A small number of wild relatives of this plant occur in India and various numbers in Africa.
The edible seeds are the main reason to cultivate sesame plants that grow in pods. It is naturalized in tropical regions worldwide. India, Myanmar, and Sudan are the largest sesame producers.

Sesame seeds are oilseeds that are known as one of the oldest oilseed crops. They were domesticated over three thousand years ago or more. There are many species of Sesame. Most of them are native to sub-Saharan Africa, and they are wild. Many crops fail to grow in drought conditions, but Sesame grows well. Compared to other oilseeds, sesame seeds have more oil content.
This article is all about Sesame and sesame seed. Like – as sesame seeds in Kannada, their cost, nutritional value, type, health benefits of a sesame seed, its type, availability, popularity, and many more.
English name | Sesame |
Kannada name | Ellu |
Kingdom | Plantae |
Species | S. indicum |
Genus | Sesamum |
Family | Pedaliaceae |
Order | Lamiales |
Sesame seeds in Kannada name
Ellu is the kannada name of the sesame seed. Suppose you are in a local Kannada-telling area likeKarnataka, Tamil Nadu, Andhra Pradesh, Kerala, or Pondicherry. In that case, you must use the name Ellu.
Because there is a possibility that the local Kannad-telling people may need help understanding the english name. But the people in the city or township area know the name Sesame. So you can use the English name frequently in the city restaurants and shops, and they have a menu full of sesame seeds.
Types of sesame seeds
Sesame seed comes with a flat structure and oval shape. This oldest oilseed crop is famous as one of the healthiest seeds ever. Maximum quantity ( 80% ) of the sesame seed is exported from India. India takes its place among five prime sesame seed exporters worldwide.
Different varieties of sesame seeds have different colours and are known for their nutty flavour. The different colours of sesame seeds are – white, black, red, and brown. White or pale greyish ivory sesame are the most famous varieties.
Some common sesame seed varieties are –
1. Red sesame seeds
For their rich aroma, red sesame seeds are the most popular. You can use them in your recipes to enhance the flavour and taste.
2. Black sesame seeds
You can use this type of sesame seeds for marinating vegetables and meat, seasoning salads, and making meditations.
3. Brown sesame seeds
This variety has high oil content, around 45 to 50%. Brown sesame seed is highly used in India for the extraction of oil.
4. White sesame seeds
This sesame variety is exported from India in huge quantities. White Sesame is famous for its nutty flavour. It is mainly used for baking purposes as a condiment. You can find its presence mostly over cakes and buns.
Some photos of Sesame seeds


Nutritional value of sesame seeds
You can get the nutritional value of sesame seed from 100 grams of a dried and whole sesame seed –
Nutrients | Quantity |
---|---|
Energy | 573 kcal |
Protein | 17.7 grams |
Fat | 49.7 gram |
Polyunsaturated fat | 21.8 grams |
Monounsaturated fat | 18.8 grams |
Saturated fat | 7.0 grams |
Carbohydrates | 23.4 grams |
Dietary fiber | 11.8 grams |
Sugars | 0.3 grams |
Water | 4.7 grams |
Minerals | Quantity | % of the daily value |
---|---|---|
Zinc | 7.8 mg | 82% |
Sodium | 11 mg | 1 % |
Potassium | 468 mg | 10% |
Phosphorus | 629 mg | 90% |
Magnesium | 351 mg | 99% |
Iron | 14.6 mg | 112% |
Calcium | 975 mg | 98% |
Vitamins | Quantity | % of the daily value |
---|---|---|
Vitamin A | 9 IU | – |
Vitamin B1 ( thiamine ) | 0.79 mg | 69% |
Vitamin B2 ( riboflavin ) | 0.25 mg | 21% |
Vitamin B3 ( niacin ) | 4.52 mg | 30% |
Vitamin B6 | 0.79 mg | 61% |
Vitamin B9 ( folate ) | 97 microgram | 24% |
Vitamin C | 0 mg | 0% |
Vitamin E | 0.25 mg | 2% |
One hundred grams of whole and dried sesame seeds are composed of 50% fat, 23% carbohydrates, 5% water, 18% protein, and 12% dietary fibre. Sesame oil meal is the byproduct of sesame seeds after the oil extraction from the seeds.
The oil meal is high in protein and is used as feed for livestock and poultry. Like other oilseeds, sesame seed has sufficient phytic acid that acts as an antinutrient. By heating and cooking procedures, you can reduce the acidic content of sesame seeds.
Health benefits of sesame seeds
1. Sesame seed is an amazing source of fibre
You can get 3.5 grams of fibre from 30 grams or three tablespoons of unhulled sesame seeds. 3.5 grams is 12% of the RDI, which is a reference to daily intake. So if you consume sesame seeds regularly, your body can feel the increase in fibre.
Fibre helps boost your digestive health, which is well known for this reason. So much evidence suggests that fibre plays a vital role in decreasing heart disease risks, type-2 diabetes, obesity, and certain cancers.
2. Sesame seeds help to low down triglycerides and cholesterol
According to some studies, consuming sesame seeds every day helps to decrease high triglyceride and cholesterol levels. These two factors are the leading cause of heart disease.
Sesame seeds contain 39% monounsaturated fat, 41% polyunsaturated fat, and 15% saturated fat. A result based on research shows that consuming more monounsaturated fat and polyunsaturated fat relative to saturated fat helps to reduce the high risk of heart disease and low down the cholesterol level.
Sesame seeds contain phytosterols and lignans, which are two plant compounds. These two compounds also help to lower the level of cholesterol. An experiment happened with 38 high-blood patients. They took 40 grams of hulled sesame seeds per day for two months. After the examination, it was found that they experienced a 10% bad cholesterol deduction and an 8% triglyceride deduction.
3. Sesame seeds have a nutritious source of plant protein
You can get 5 grams of protein from 30 grams or three tablespoons of sesame seeds serving. You can get maximum protein from roasted and hulled sesame seeds. Phytates and oxalates are compounds that may hamper the absorption and digestion of protein. But the roasting and hulling process helps decrease the phytate and oxalate levels.
Protein is mandatory for good health, and it helps to build hormones in muscles. Lysine is known as an essential amino acid that is much abundant in animal products and low in sesame seeds. Compared to legumes, sesame seeds provide much cysteine and methionine, which are vital amino acids for the body.
4. Sesame seeds help to low down blood pressure levels
One of the leading causes of stroke and heart disease is high blood pressure. Magnesium helps lower blood pressure levels, which is highly present in sesame seeds.
The content of vitamin E, some antioxidants, and lignans present in sesame seeds help to prevent the building of plaque in arteries. This process helps to maintain blood pressure.
According to a study, some high blood pressure patients took 2.5 grams of powder of a less common sesame variety – black sesame seeds in a capsule form daily. After one month, they experienced a decrement in systolic blood pressure ( 6% ) compared to another group of people who took a placebo.
5. Sesame seeds help to boost bone health
Both the hulled and unhulled sesame seeds are high in various nutrients. The nutrients help to support healthy bones. But hulled Sesame mainly contains calcium. Some natural compounds like phytates and oxalates are present in sesame seeds. These two compounds are antinutrients that help decrease mineral ( calcium, manganese, zinc, and magnesium ) absorption.
To limit the compounds’ impact, you must roast, sprout, or soak the seeds. According to a study, 50% oxalate and phylate concentration will reduce by sprouting sesame seeds in both unhulled and hulled sesame seeds.
6. Sesame seeds help to decrease inflammation
Sesame seeds can fight against inflammation. Low-level inflammation for a long time plays a vital role in various chronic diseases like cancer and obesity, as also kidney and heart diseases.
51 to 79% of inflammatory markers will be dropped by consuming 6 grams of a sesame seed, 18 grams of flax seeds, and 6 grams of pumpkin seeds daily for three months. From the study, you can’t calculate the benefit accuracy of sesame seeds, but you should consider consuming them because of their anti-inflammatory effects.
7. Sesame seeds help to control blood sugar levels
The protein and carb content in sesame seeds are high and low, respectively. It helps to control blood sugar levels. Pinoresinol is a compound that helps in blood sugar regulation by inhibiting the digestive enzyme’s maltase action. Sesame seeds contain pinoresinol.
Sugar maltose beaks down by maaltase. It is used as a sweetener in some foods. It is also created from the digestion of pasta and bread, which are starchy foods in your gut. Maltose digestion is inhibited by pinoresinol. As a result, it helps to reduce blood sugar levels. But more studies are required.
8. Sesame seeds may be helpful for thyroid patients
Sesame seed has a good amount of selenium. It supplies 18% of the RDI in hulled and unhulled seeds. The thyroid gland has the highest selenium concentration compared to any other body organ. Selenium has an essential role in making thyroid hormones.
Sesame seeds are also high in zinc, copper, vitamin B6, and iron sources. These vitamins and minerals help to boost thyroid hormone production and keep the thyroid gland healthy.
Cost of Sesame seeds in Kannada areas
The cost of sesame seeds depends on the quality, brand, buying place, types, and packaging. According to the latest market price, you can buy 1kg sesame seed by spending around Rs 100 to 200.
Sometimes the price range decreases to Rs 75 per kg and increases to Rs 220 per kg. Sesame is less expensive than other oilseeds, and it is noteworthy. The average cost of sesame seed in India is around Rs 160 per kg. In Karnataka, the minimum cost of 1kg of sesame seed is Rs 95, and the maximum cost is around Rs 250.
Availability and popularity of Sesame seeds in Kannada areas ( Karnataka, Tamil Nadu, Andhra Pradesh, Kerala, Pondicherry )
The flat oval and tiny sesame seeds can be cultivated in India as summer, semi-rabi, and Kharif crops. All most all regions of India produce this oilseed. India produces 45% of Sesame worldwide.
The major sesame cultivars in India are – Tamil Nadu, Uttar Pradesh, Madhya Pradesh, Rajasthan, Odisha, Gujarat, and Maharashtra. India plays a central role in sesame export. So there is no deficiency of Sesame in India, including South India. The availability of sesame seeds in India is high.
There are so many health benefits of a sesame seed. One of the best reasons why this oilseed is so famous is its inexpensiveness. It is easy to be available and used as food. So its popularity in South India, including Karnataka, Tamil Nadu, Andhra Pradesh, Kerala, and Pondicherry, is at its peak.
Popular recipes using Sesame seeds in Kannada areas
You can get a subtle crunch and nutty flavour from sesame seeds and use them in many dishes. You can enhance sesame seeds’ nutrient availability and nutty flavour by roasting them at 180 degrees celcious for a few minutes. Continuously stir and roast the seeds until they reach golden or light brown.
You can use sesame seeds in –
- Garnishes
- Salads
- Stir-fries
- Cold and hot cereal
- Steamed broccoli
- Salad dressings
- Hummus
- Smoothies
- Crackers
- Muffins and crackers
- Pieces of bread
- Granola bars or granola
Sesame seed butter is known as Tahini. You can replace hummus or peanut butter with Tahini. Sesame flour is the grounded form of sesame seeds. It is used in fish batter, smoothies, and baking procedures.
Some sesame seed recipes are – sesame chicken, Asian sesame chicken salad, candid sweet potato with black Sesame, sesame ladoo, prawn sesame toast, sesame barfi, Sesame crusted chicken, sesame Chikki, sesame seed pulao, Spanich salad with sesame dressing, sesame fruit salad, Sesame and coriander crusted Basa, etc.
Final verdict
Sesame is one of the healthiest oilseeds that is a good source of minerals, protein, fats, fibres, vitamin B, antioxidants, and other essential plant compounds. If you consume substantial portions of sesame seed regularly by avoiding the occasional use, it helps to combat arthritis pain, controls blood sugar, and low down cholesterol levels. To optimize the intake of nutrients, you should consume sesame seeds roasted, sprouted, and soaked.
The above article is all about Sesame and sesame seed. Like – as sesame seeds in Kannada, their cost, nutritional value, type, health benefits of a sesame seed, its type, availability, popularity, and many more.
Frequently asked questions
1. What are the health benefits of sesame seeds?
1. Sesame seeds are amazing source of fibre
2. Sesame seeds help to low down triglycerides and cholesterol
3. Sesame seeds have a nutritious source of plant protein
4. Sesame seeds help to low down blood pressure level
5. Sesame seeds help to boost bone health
6. Sesame seeds help to decrease inflammation
7. Sesame seeds help to control blood sugar level
2. What are the types of sesame seeds?
Different varieties of sesame seeds have different colours and are known for their nutty flavour. The different colours of sesame seeds are – white, black, red, and brown. White or pale greyish ivory sesame are the most famous varieties.
Some common sesame seed varieties are –
Red sesame seeds – for their rich aroma, red sesame seeds are the most popular. You can use them in your recipes to enhance the flavour and taste.
Black sesame seeds – you can use this type of sesame seeds for marinating vegetables and meat, seasoning salads, and making meditations.
Brown sesame seeds – this variety has high oil content, around 45 to 50%. Brown sesame seed is highly used in India for the extraction of oil.
White sesame seeds – this sesame variety is exported from India in huge quantities. White Sesame is famous for its nutty flavour. It is mostly used for baking purposes as a condiment. You can find its presence mostly over cakes and buns.
3. How do sesame seeds help lower triglycerides and cholesterol levels?
According to some studies, consuming sesame seeds every day helps decrease high triglyceride and cholesterol levels. These two factors are the leading cause of heart disease.
Sesame seeds contain 39% monounsaturated fat, 41% polyunsaturated fat, and 15% saturated fat. A result based on research shows that consuming more monounsaturated fat and polyunsaturated fat relative to saturated fat helps to reduce the high risk of heart disease and low down the cholesterol level.
Sesame seeds contain phytosterols and lignans, which are two plant compounds. These two compounds also help to lower the level of cholesterol. An experiment happened with 38 high-blood patients. They took 40 grams of hulled sesame seeds per day for two months. After the examination, it was found that they experienced a 10% bad cholesterol deduction and an 8% triglyceride deduction.
4. What are the food items in which you can add sesame seeds?
You can add sesame seeds in – yoghurt, stir-fries, hot and cold cereals, Garnishes, Salads, Steamed broccoli, Salad dressings, Hummus, Smoothies, Crackers, Muffins and crackers, Breads, Granola bars or goals.
Some sesame seed recipesare – sesame chicken, Asian sesame chicken salad, candid sweet potato with black Sesame, sesame ladoo, prawn sesame toast, sesame barfi, Sesame crusted chicken, sesame Chikki, sesame seed pulao, Spanich salad with sesame dressing, sesame fruit salad, Sesame and coriander crusted Basa, etc.