Sesame Seeds for Calcium: The Best Calcium Source For Vegans & Lactose Intolerants

Sesame seeds for calcium? Sounds too simple, right? But for those who are lactose intolerant, vegan, or simply avoiding dairy, getting enough calcium from food can feel like a daily struggle. Sure, supplements exist, but let’s be honest: natural sources are always the better bet.

With so many gimmicky “superfoods” stealing the spotlight, it’s easy to overlook something as tiny as sesame seeds. Guess what? These pocket rockers have quietly taken over the diet world as one of the richest plant-based sources of calcium. They’re not just chota packet, bada dhamaka—they might just be the dairy alternative you’ve been searching for!

Packed with bone-loving nutrients, this calcium-rich vegan food can help strengthen bones, support your health, and keep calcium levels in check—without a single drop of milk. So, if strong bones without dairy sound like a dream, keep reading.

This blog explores why sesame seeds might be the best-kept secret for meeting daily calcium needs!

Table Of Contents 

1. Nutritional Profile of Sesame Seeds
2. Are Sesame Seeds Rich In Calcium? 
3. Are Sesame Seeds Good For Vitamin D? 
4. Which Seed Has More Calcium? 
5. Dietitian’s Recommendation 
6. The Final Say 
7. FAQs
8. References 
    

Nutritional Profile of Sesame Seeds

Sesame seeds (Sesamum indicum) are tiny, nutty seeds full of essential vitamins and minerals. They come in white, black, and brown varieties. Despite their tiny size, they boast a mighty nutrient profile, offering a rich component of important nutrients that make them a great nutritional addition to every diet.

Key Nutritional Components

• Calcium: One of the highest plant-based sources of calcium, with 100 grams providing approximately 975 mg.
• Magnesium: Supports bone health and muscle function.
• Phosphorus: Essential for healthy bones and energy production.
• Protein: Aids in muscle growth and repair.
• Healthy Fats: Primarily unsaturated fats that promote heart health.
• Fibre: Contributes to digestion and intestinal health.
• Iron: Helps prevent anaemia and boosts energy levels.
• Zinc: Enhances immune function and promotes skin health.
• Vitamin B Complex: Supports metabolism and overall energy production.
   

Also Read: Calcium During Pregnancy: Importance, Supplements, Food Sources And Deficiency Consequences 

Are Sesame Seeds Rich In Calcium? 

Yes, sesame seeds are one of the highest sources of calcium that can be a great inclusion in your diet. Unroasted Sesame Seeds from ToneOp Care contain about 989mg of calcium, which is sufficient for your daily calcium intake. Let us look at sesame seeds for calcium in detail. 

How Much Calcium Do Sesame Seeds Provide?

The calcium content in sesame seeds varies depending on whether they are hulled or unhulled. Unhulled sesame seeds contain more calcium because the hull (outer layer) is rich in minerals.

Hulled sesame seeds retain considerable calcium, though the quantity is a bit less because the hull has been removed.

Why Is Calcium From Sesame Seeds Beneficial?

• Plant-Based Source: Ideal for vegetarians, vegans, and those with lactose intolerance.
• Bioavailable Form: Although sesame seeds contain oxalates and phytates, which can slightly reduce calcium absorption, the mineral is still highly bioavailable when consumed in a balanced diet.
• Supports Bone Density: Regular calcium intake from sesame seeds may help prevent osteoporosis, especially in women and improve bone density naturally. 
• Enhances Muscle Function: Calcium plays a crucial role in muscle contraction and nerve signalling.
   

How To Incorporate Sesame Seeds Into Your Diet?

How do you eat sesame seeds for calcium? Well, here is how: 
 

Also Read: Difference Between Roasted And Unroasted Sesame Seeds 

Are Sesame Seeds Good For Vitamin D? 

Sesame seeds are not a good source of vitamin D. Vitamin D is mainly found in animal-based foods like fish, egg yolks, and fortified dairy products. Plants, including sesame seeds, do not naturally contain vitamin D. However, sesame seeds are rich in calcium, magnesium, and phosphorus, which are essential for bone health and help the body use vitamin D more effectively.

Vitamin D helps the body absorb calcium from food. Since sesame seeds contain high amounts of calcium, they can support strong bones, but they do not directly provide vitamin D. If you want to increase your vitamin D levels, you need to get sunlight exposure, take vitamin D supplements or eat vitamin D-rich foods like salmon, fortified milk, or mushrooms exposed to sunlight. You can also take ToneOp Care’s Bone 360 tablets, which contain a balanced amount of vitamin D and calcium. 

In summary, sesame seeds are beneficial for bone health because of their high calcium and magnesium content, but they do not provide vitamin D. To maintain strong bones, it is best to combine vitamin D sources (like sunlight or supplements) with calcium-rich foods like sesame seeds. 

Also Read: Difference Between Calcium And Vitamin D And Their Role In Maintaining Bone Health 

Which Seed Has More Calcium? 

Sesame seeds have the highest calcium content among all seeds. One tablespoon of sesame seeds contains about 88 mg of calcium, and if you eat them in the form of sesame paste (tahini), the amount increases. In comparison, chia seeds also contain a high amount of calcium, about 63 mg per tablespoon, but still less than sesame seeds.

Calcium is needed for strong bones and teeth, muscle function, and nerve signalling. Sesame seeds, especially the unhulled variety (with the outer shell), provide the most calcium. The hull (outer shell) contains more calcium than the inside of the seed. Other seeds with good calcium content include chia seeds, ToneOp Care’s Flax Seeds, and poppy seeds, but sesame seeds remain the best natural source.

If you are looking to increase calcium intake through natural plant-based foods, sesame seeds are an excellent choice. However, to absorb calcium effectively, the body also needs vitamin D, which helps calcium move into the bones. Eating a balanced diet with both calcium and vitamin D sources will support overall bone health.

Also Read: Top 9 Science-Backed Reasons To Add Sesame Seeds To Your Diet Plan 

Dietitian’s Recommendation 

Sesame seeds are a great plant-derived source of calcium, particularly the unhulled variety, which offers more than 900 mg per 100g. Taking 1–2 tablespoons each day benefits bone health, muscles, and nerves.

To enhance absorption, combine them with magnesium-dense foods, such as nuts and leafy greens and foods high in vitamin D, such as mushrooms or fortified dairy products. Add sesame seeds to salads, yoghurt, or smoothies, or incorporate tahini in dressings. 

Dt. Akshata Gandevikar

The Final Say 

Imagine never having to worry about where your calcium comes from again! Whether you're vegan, lactose intolerant, or simply don’t like dairy, sesame seeds for calcium are going to be your next cal-pal. 

How to have them? Just a sprinkle on your salad, a spoonful of tahini, or a handful in your smoothie can give your bones the love they need. And the best part? No tummy troubles, no guilt—just pure, plant-based goodness. 

So next time someone asks, “Does sesame seeds have calcium?” you’ll know the answer—and you’ll have a tasty way to prove it!

FAQs

1. How much calcium is in sesame seeds?

Unhulled sesame seeds contain about 975 mg of calcium per 100g, while hulled seeds have around 60% less. One tablespoon provides approximately 88 mg of calcium, making them an excellent plant-based source for bone health.

2. Are sesame seeds better than dairy for calcium?

Sesame seeds have more calcium per gram than dairy, but dairy offers better absorption due to vitamin D. Pair sesame seeds with vitamin D sources like fortified foods or sunlight exposure for optimal benefits.

3. Do sesame seeds help with osteoporosis?

Yes, sesame seeds support bone health due to their high calcium, magnesium, and phosphorus content. Regular intake may help prevent osteoporosis, but they should be combined with vitamin D and weight-bearing exercises.

4. Are black or white sesame seeds better for calcium?

Both contain calcium, but unhulled white sesame seeds have the highest amount. Black sesame seeds also provide calcium but are often richer in antioxidants. Both types are a perfect addition to a balanced diet.

5. Can sesame seeds be eaten daily for calcium?

Yes, consuming 1–2 tablespoons daily is safe and beneficial. They support bone health but balance them with other calcium sources like leafy greens, dairy, or fortified foods for the best results.

References 

• https://www.medplusmart.com/healthy-life/info/4456/sesame-seeds-n-8211-big-nutrition-in-a-small-package?srsltid=AfmBOorO8-VMvdsT_3hCCNURr0fdxA21sXYoNukacwtNeHRjZQxLlvyq 
• https://www.truemeds.in/blog/sesame-seeds-uses-benefits-recipes 
• https://www.hollandandbarrett.com/the-health-hub/food-drink/food/sesame-seeds-benefits/ 
• https://sesamecare.com/blog/sesame-seeds-health-benefits?srsltid=AfmBOopY9ECBEKHqBSc4uIX3m48Wv2AAwyE3Yx3FMT0Ekq7dD7pIezWB 
• https://timesofindia.indiatimes.com/life-style/food-news/5-lesser-known-benefits-of-sesame-seeds/photostory/104525166.cms

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.