How to Absorb Nutrients from Sesame Seeds?

December 28, 2025 •

4 min read

According to the National Institutes of Health, phytic acid found in many seeds can bind to minerals, limiting their absorption. However, simple preparation methods can dramatically increase the bioavailability of the healthy fats, protein, and minerals in sesame seeds. This guide explains how to absorb nutrients from sesame seeds most effectively by reducing these natural inhibitors.

Quick Summary

Preparation methods are crucial for maximizing nutrient absorption from sesame seeds by reducing antinutrient compounds like phytic acid. Toasting, soaking, and grinding the seeds helps break down these inhibitors, making essential minerals more available to the body. Pairing sesame seeds with complementary nutrients also enhances their health benefits.

Key Points

Pre-soak to reduce antinutrients: Soaking sesame seeds overnight reduces phytic acid, improving the absorption of minerals like calcium and iron.
Toast to increase bioavailability: Lightly toasting sesame seeds enhances their flavor and helps break down antinutrients, making fats and lignans more available.
Grind for better digestion: Grinding the seeds, especially into tahini, breaks the hard hull and releases nutrients for easier and more complete absorption.
Combine with Vitamin C: Pairing sesame seeds with a source of Vitamin C can significantly increase the bioavailability and absorption of minerals.
Hulled offers easier digestion: While unhulled seeds have more calcium, the removal of the tough hull in hulled seeds makes their nutrients easier for the body to access.
Incorporate into various dishes: Mix prepared seeds into smoothies, dressings, or baked goods to consistently boost your nutrient intake.

Sesame seeds are a nutritional powerhouse, rich in healthy fats, protein, and minerals like calcium, magnesium, and zinc. However, the presence of antinutrients, particularly phytic acid and oxalates, can hinder your body's ability to fully absorb these benefits. Fortunately, simple culinary techniques can unlock their full nutritional potential, making them an even more valuable addition to your diet. The key lies in breaking down the seeds' protective barriers and reducing these absorption inhibitors.

Why Raw Sesame Seeds Offer Less Nutrient Absorption

When consumed raw and whole, sesame seeds pass through the digestive tract largely intact for many people. The tough outer hull and high levels of phytic acid prevent the digestive system from accessing the valuable nutrients trapped inside. While raw seeds are not harmful, you simply aren't getting the maximum nutritional value from them. Heat and moisture treatments are essential for releasing the full complement of minerals and beneficial compounds like lignans.

The Power of Preparation: Soaking, Toasting, and Grinding

Proper preparation is the most effective way to improve nutrient uptake from sesame seeds. By employing one or more of these methods, you can significantly enhance their bioavailability.

Soaking

Soaking sesame seeds for several hours or overnight is a traditional practice that helps neutralize phytic acid and enzyme inhibitors. This process kickstarts germination, softening the seeds and making them easier to digest. Soaking also improves the absorption of key minerals like calcium, iron, and magnesium. To soak, simply place the seeds in a bowl, cover with water, and let sit for 2–6 hours or overnight. Drain and rinse them before use.

Toasting

Dry-roasting sesame seeds not only enhances their nutty flavor and aroma but also helps break down phytic acid. Studies show roasting can reduce phytate content by a significant margin, increasing the availability of minerals.

Stovetop method: Heat a dry skillet over medium heat, add the seeds, and stir constantly for 3–6 minutes until fragrant and lightly golden.
Oven method: Spread seeds in a single layer on a baking sheet and toast at 325°F (163°C) for 8–10 minutes, stirring occasionally.

Grinding

Grinding the seeds into a paste, like tahini, or a powder helps to physically break down the tough outer hull, making the interior nutrients immediately accessible for digestion. This method is particularly effective for maximizing mineral and antioxidant absorption. Blend toasted seeds for optimal flavor and digestibility.

Hulled vs. Unhulled: Which Is Better for Nutrient Absorption?

The choice between hulled and unhulled sesame seeds depends on your nutritional goals. While unhulled seeds contain more calcium because the majority of this mineral is in the hull, hulled seeds offer better overall mineral and protein absorption.

Nutritional Comparison: Hulled vs. Unhulled Sesame Seeds


Feature	Unhulled Sesame Seeds	Hulled Sesame Seeds
Appearance	Darker (brown, black) due to intact hull.	Lighter (white) with the hull removed.
Flavor	Bolder, crunchier, and slightly more bitter.	Milder, softer, and creamier.
Calcium Content	Higher (up to 3x more).	Significantly lower.
Fiber Content	Higher, thanks to the intact hull.	Lower due to hull removal.
Mineral Absorption	Inhibited by higher phytic acid in the hull.	Improved due to reduced phytic acid and easy digestion.
Digestibility	Tougher for some people to digest.	Easier to digest, increasing overall bioavailability.

For maximum mineral absorption, especially calcium, unhulled seeds should be pre-treated by soaking, sprouting, or roasting to reduce antinutrients. If ease of digestion and general nutrient release are priorities, hulled and toasted seeds are a simpler option.

How to Incorporate Sesame Seeds into Your Diet for Maximum Benefit

Make Tahini: Blend toasted sesame seeds into a paste to create tahini. This is an excellent way to get a high concentration of readily available nutrients. Use it in sauces, dressings, dips like hummus, or spread it on toast.
Add to Smoothies: Grind the seeds first and add them to your morning smoothie. Combining them with fruits like citrus or berries adds Vitamin C, which can further enhance mineral absorption.
Create Gomasio: Mix toasted, ground sesame seeds with a little sea salt to make this traditional Japanese seasoning. It adds a delicious nutty flavor and nutrient boost to rice dishes, vegetables, and salads.
Sprinkle on Dishes: Lightly toast and sprinkle whole seeds over salads, stir-fries, or roasted vegetables just before serving to maintain their antioxidant benefits.
Enhance Baked Goods: Incorporate toasted and ground sesame seeds into bread, muffins, or granola for added flavor, fiber, and nutrients.

Conclusion: Simple Steps for Superior Nutrition

To get the most out of these nutrient-dense seeds, simple preparation is key. The natural presence of phytic acid and the tough outer hull on whole, raw sesame seeds can limit mineral absorption and digestibility. By taking a few extra steps—soaking, toasting, or grinding—you can break down these barriers and unlock the full health potential of sesame seeds. The choice between hulled and unhulled depends on your specific nutritional goals, but either type can be enhanced with proper treatment. Incorporating prepared sesame seeds into your meals is an easy and delicious way to boost your intake of essential minerals, protein, and healthy fats.

Visit Healthline for more detailed information on the benefits of sesame seeds.

Frequently Asked Questions

Yes, soaking sesame seeds is highly recommended. It helps to neutralize phytic acid and enzyme inhibitors, making the seeds softer, easier to digest, and improving the absorption of their essential minerals.

The choice depends on your goal. Unhulled seeds contain more calcium but also more phytic acid, which inhibits absorption. Hulled seeds are easier to digest and absorb more efficiently, but have less calcium overall. Preparation methods like soaking can reduce the antinutrients in unhulled seeds.

Yes, toasting enhances nutrient absorption and flavor. The heat helps to break down antinutrients like phytic acid and releases beneficial compounds like lignans. Toasting also makes the seeds more fragrant and easier to digest.

For optimal calcium absorption, use unhulled seeds since most calcium is in the hull. However, you must first soak, toast, or sprout them to significantly reduce the phytic acid, which would otherwise bind to the calcium. Combining them with a source of Vitamin C also helps.

Grinding sesame seeds into a paste like tahini is one of the most effective ways to increase nutrient absorption. It physically breaks down the tough hull, releasing the full nutritional content and making it easily digestible.

While it is safe to eat raw sesame seeds, they are harder to digest and their nutrients are less bioavailable due to the hard hull and phytic acid. Preparing them with soaking or toasting is highly recommended for maximum benefit.

Antinutrients in sesame seeds are natural compounds, primarily phytic acid and oxalates, that interfere with the absorption of certain minerals, such as calcium, iron, and zinc. Proper preparation reduces their impact.