Sesame seeds — safed til (سفید تل) in Urdu — are one of the oldest cultivated seeds in the world, and one of the most deeply embedded in Pakistani cooking. From til laddus in winter to a pinch scattered on naan, sesame has been part of South Asian kitchens for thousands of years.
What most people don't realise is that the same til sprinkled on bakery bread also happens to be one of the richest plant-based sources of calcium available — more concentrated than most dairy products gram for gram. This guide covers what sesame seeds are genuinely good for, how to use them practically, any side effects to know about, and what they cost in Pakistan right now.
Sesame Seeds Nutrition (per 30g / 2 tablespoons)
| Nutrient | Amount | Why it matters |
|---|---|---|
| Calcium | 28% Daily Value | Bone health, muscle function |
| Iron | 24% Daily Value | Energy, oxygen transport |
| Zinc | 22% Daily Value | Immunity, skin repair, hormone support |
| Magnesium | 25% Daily Value | Heart health, sleep, muscle function |
| Protein | 5g | Muscle repair, satiety |
| Lignans (Sesamin, Sesamolin) | Significant amounts | Antioxidant, hormone metabolism support |
Values approximate, based on standard food composition data.
Safed Til Ke Fayde — Honest Benefits
1. Calcium — The Most Underappreciated Benefit
Two tablespoons of sesame seeds contain around 28% of your daily calcium needs — a remarkable amount from such a small food. This matters in Pakistan, where dairy is the primary calcium source but many people are lactose intolerant or reduce dairy for other reasons. Sesame seeds are one of the most practical plant-based calcium sources available locally, cheap, and already part of Pakistani cooking.
One note: the calcium in sesame seeds (unhulled) is partially bound by oxalates, which slightly reduces absorption compared to dairy. Hulled (peeled) sesame has lower oxalates but also less calcium overall. For general dietary purposes, either works — what matters is eating them consistently.
2. Iron for Energy
Sesame seeds are a meaningful plant-based source of iron. Iron deficiency — the most common nutritional deficiency in Pakistan, especially among women and adolescents — causes fatigue, poor concentration, and weakened immunity. As with all plant-based iron, pairing sesame with a Vitamin C source (lemon juice, tomatoes, fresh coriander) improves absorption significantly.
3. Lignans for Hormonal Health
Sesame seeds contain sesamin and sesamolin — plant lignans with antioxidant properties and a role in hormone metabolism. This is why sesame seeds are used in the second phase (Days 15–28) of seed cycling routines, paired with sunflower seeds. The lignans are thought to support progesterone metabolism during the luteal phase.
This is a food-based practice, not a medical treatment. But sesame's lignans are real, studied compounds — not marketing language.
4. Zinc and Magnesium
Sesame seeds provide meaningful amounts of both zinc (immune function, skin repair) and magnesium (sleep quality, heart health, muscle function). Most Pakistanis get less of both than they need — sesame is one of the easiest ways to quietly improve both without adding an unfamiliar food to the diet.
5. Heart Health
Sesame seeds are high in polyunsaturated and monounsaturated fats, and their lignan content has anti-inflammatory properties. Regular consumption as part of a balanced diet is associated with improved cholesterol and blood pressure markers in observational studies. These effects are part of a dietary pattern — not from sesame seeds used in isolation.
Important: Sesame seeds are a food, not a medicine. They do not treat osteoporosis, hormonal conditions, or any specific disease. If you have a health condition or take medication, please consult your doctor.
White vs Black Sesame — What’s the Difference?
Cure by Pure stocks white sesame (safed til) — the everyday variety used in most Pakistani cooking. Black sesame is a different variety, more commonly used in East Asian cuisine and Ayurvedic preparations. It has a stronger, nuttier, slightly bitter flavour. Nutritionally they are similar. For daily Pakistani kitchen use — til laddus, naan toppings, roti atta — white sesame is the standard choice.
How to Use Sesame Seeds (Til) Daily
- Roti or paratha atta: 1 teaspoon mixed into dough before kneading — completely invisible in taste, adds calcium and iron to every roti
- Til laddus: The classic winter sweet with jaggery (gurh) and sesame — a traditional Pakistani energy food
- Naan and kulcha topping: Already used this way across bakeries in Pakistan
- Salad sprinkle: Scattered over salads or raita for crunch and nutrition
- Tahini at home: Blend sesame seeds in a food processor until smooth — use as a dip or sauce
- Seed cycling Phase 2: 1 tablespoon ground with sunflower seeds daily, Days 15–28
- Chutneys: Ground sesame blended with coriander, mint, or tamarind for a nutrient-dense chutney base
A common daily amount: 1–2 tablespoons (15–30g). Ground or lightly crushed sesame absorbs better than whole seeds swallowed.
Sesame Seeds Side Effects
- Sesame allergy: One of the more common food allergies, particularly in children. If you have known reactions to other seeds or nuts, start with a very small amount and monitor.
- Oxalates: Unhulled sesame seeds contain oxalates, which can be a consideration for people prone to kidney stones. If you have this history, check with your doctor about amounts.
- Calorie density: Like all seeds, sesame is calorie-dense — a tablespoon or two is the right amount, not a large handful.
Sesame Seeds Price in Pakistan (July 2026)
| Pack | Weight | Price | Price per 250g |
|---|---|---|---|
| Solo Pack | 250g | Rs.699 | Rs.699 |
| Pack of Two | 500g | Rs.1,299 | Rs.650 |
| Pack of Three | 750g | Rs.1,799 | Rs.600 |
Prices updated July 2026. Cash on delivery available across Pakistan.
Buy Organic Sesame Seeds — Cash on Delivery →
Frequently Asked Questions
What is sesame called in Urdu?
Til (تل) or safed til (سفید تل). Safed means white — distinguishing white sesame from black sesame.
Safed til ke fayde kya hain?
Calcium, iron, zinc, magnesium aur lignans ka achi source hain. Haddion ki mazbooti, energy aur hormonal health ke liye useful hain.
How much sesame should I eat daily?
1–2 tablespoons (15–30g) is a common daily amount. Ground or lightly crushed absorbs better than whole seeds swallowed without chewing.
Is sesame safe during pregnancy?
Sesame is a regular food and generally safe in culinary amounts during pregnancy. High-dose sesame supplements are a different matter — always follow your doctor’s guidance during pregnancy.
What is safed til in English?
White sesame seeds.
Where to buy sesame seeds in Pakistan?
Cure by Pure ships organic white sesame seeds nationwide. Order here with cash on delivery.
Related reading: Seeds — Urdu to English Guide · Seed Cycling Routine · PCOS Diet Plan Pakistan. Shop: Organic Sesame Seeds · Seed Cycling Kit.
