Do Sesame Sticks Have Any Health Benefits?

December 6, 2025 •

3 min read

Sesame seeds have been grown for thousands of years and are a good source of healthy fats, fiber, and protein. However, when processed into a snack, the question remains: do sesame sticks have any health benefits, or does processing negate their inherent nutritional value?

Quick Summary

This article examines the nutritional content of sesame sticks, weighing the benefits from sesame seeds against the negatives of processing, such as added sodium and fat. It provides a balanced overview to help you make an informed snacking decision.

Key Points

Source of Nutrients: Sesame sticks contain protein, fiber, healthy fats, and minerals like calcium, thanks to their sesame seed content.
High in Sodium: Many commercial sesame sticks are heavily salted, which contributes to a high sodium count that is not heart-healthy.
Processed Ingredients: The base dough is often made from refined wheat flour and processed oils, which reduces overall nutritional value.
Calorie Dense: Due to added oils and processing, sesame sticks have a high calorie count, comparable to potato chips.
Better Alternatives Exist: For maximum health benefits, consuming whole sesame seeds is preferable to processed sticks, as it avoids excess sodium and unhealthy fats.
Moderate Consumption: If you choose to eat sesame sticks, moderation is key to avoid consuming excess sodium and calories.

The Core Nutrients in Sesame Seeds

At the heart of every sesame stick are sesame seeds, which are rich in several beneficial nutrients. These tiny seeds are known for their valuable nutritional profile and have been used in traditional medicine for centuries.

Key Benefits from Sesame Seeds

Healthy Fats: Sesame seeds contain a high percentage of healthy, unsaturated fats, including polyunsaturated and monounsaturated fats. These can be beneficial for heart health and can help manage cholesterol levels.
Essential Minerals: They are an excellent source of essential minerals like calcium, magnesium, and zinc, which are crucial for maintaining strong bones and supporting immune function.
Plant-Based Protein: With 5 grams of protein per 30-gram serving, sesame seeds can be a good source of plant-based protein, especially for those following vegetarian or vegan diets.
Antioxidants and Lignans: Sesame seeds contain unique plant compounds, such as lignans and phytosterols, that have antioxidant and anti-inflammatory properties. These compounds are believed to help lower cholesterol and potentially protect against certain chronic diseases.

The Processing Problem: How Sesame Sticks Are Made

While the raw ingredient offers potential health benefits, the transformation into a crunchy snack food can introduce less healthy elements. Sesame sticks are typically made from a dough of enriched wheat flour, which is then baked or fried and coated in sesame seeds.

Negative Impacts of Processing

High Sodium Content: Many commercially produced sesame sticks are heavily salted to enhance flavor. A single ounce can contain over 400 mg of sodium, which is a significant portion of the recommended daily intake and a concern for those with high blood pressure.
Added Fats: The dough is often made with soybean or other vegetable oils, which can increase the overall fat and calorie content. Frying them, rather than baking, adds even more unhealthy fat.
Refined Carbohydrates: The primary ingredient is often enriched wheat flour, a refined carbohydrate. Unlike whole grains, refined flour lacks fiber and can cause spikes in blood sugar levels.

A Comparison: Sesame Sticks vs. Whole Sesame Seeds

To better understand the health trade-offs, here is a comparison of sesame sticks and whole sesame seeds based on an average 1-ounce serving.


Feature	Sesame Sticks (Processed)	Whole Sesame Seeds (Raw/Toasted)
Calories	~150-170 kcal	~162 kcal
Healthy Fats	Contains some, but overall fat content is higher and includes unhealthy added oils	Naturally rich in polyunsaturated and monounsaturated fats
Sodium	High, often over 400 mg	Very low, typically under 5 mg
Fiber	Low, often less than 1 g	Excellent source, around 3.5 g
Protein	Moderate, around 3 g	High for a seed, around 5 g
Minerals	Present, but absorption may be affected by antinutrients and processing	Excellent source of calcium, magnesium, etc.
Glycemic Impact	Can cause blood sugar spikes due to enriched wheat flour	Low to moderate, depending on other foods

Making a Healthier Choice

If you enjoy the flavor of sesame but want to maximize its health benefits, consider incorporating whole sesame seeds into your diet instead. A sprinkling of seeds can add a nutty flavor and satisfying crunch to many dishes without the downsides of processed snacks. Toasting them briefly can also enhance their natural flavor.

Here are some healthier ways to enjoy sesame:

Add to Salads: Sprinkle toasted sesame seeds on top of salads for extra texture and a nutritional boost.
Mix into Yogurt or Oatmeal: Stir sesame seeds into your breakfast bowl.
Incorporate into Recipes: Use sesame seeds in homemade energy bars or as a coating for chicken or fish.
Use as a Topping: Use them on baked goods, stir-fries, or vegetable dishes.

Conclusion: A Matter of Moderation

While the presence of sesame seeds provides some nutritional value, the processing of sesame sticks significantly diminishes their health-positive aspects. High levels of sodium, fat from added oils, and the use of refined flour mean that they are a high-calorie, low-nutrient snack that should be consumed in moderation. The most health-conscious approach is to enjoy whole sesame seeds, either raw or toasted, as they offer the most direct path to the seed's extensive mineral and antioxidant profile.

Resources for Healthier Snacking

"How to Add Sesame Seeds to Your Diet" - EatingWell offers practical tips for incorporating whole sesame seeds into meals. (Note: URL not included as per instruction, but can be found by searching the title).

Frequently Asked Questions

No, sesame sticks are not considered a healthy snack. While they contain some nutrients from sesame seeds, the final product is typically high in sodium, added fats, and calories due to processing and added ingredients like refined flour and salt.

The main ingredients typically include enriched wheat flour, soybean oil or other vegetable oils, sesame seeds, salt, and sometimes colors or flavors like beet powder or turmeric.

Sesame sticks are comparable in calorie and fat content to many potato chips. While they may offer more protein and minerals from the sesame seeds, they are also high in sodium, much like chips.

Whole sesame seeds are rich in fiber, plant-based protein, healthy fats, and minerals such as calcium, magnesium, and zinc. They also contain antioxidants and lignans that can help lower cholesterol and blood pressure.

The sesame seeds within the sticks contain compounds that can help lower cholesterol, but the high sodium and added fats from the processing of sesame sticks likely negate this effect. You would need to eat a large quantity, which is not recommended, to see any benefit.

Baked sesame sticks are a slightly better choice than fried ones, as they avoid the excess unhealthy fat absorption that comes with frying. However, they can still be high in sodium and calories from other ingredients.

Healthier alternatives include eating whole, toasted sesame seeds sprinkled on salads or yogurt, or snacking on mixed nuts and seeds with minimal added salt.