Sesame seeds are considered as one of the healthiest foods on earth. Tightly packed with nutrients, these wonder seeds are the mainstay of many cuisines and come with ahost of health benefits. Unhulled and hulled sesame seeds are the most commonly used varieties. Though minuscule in size, these seeds pack a robust punch of flavor and health, making them a staple in various diets worldwide. However, a question frequently pops up in discussions around sesame seeds – which is a better choice, hulled or unhulled sesame seeds?
Hulled sesame seeds, are the seeds with the outer cover or shell of the seeds removed. Hulling of seeds imparts a more uniform and almost pristine white appearance, together with a smoother, softer texture as compared to their unhulled seeds. While, the unhulled sesame seeds are the natural sesame seeds with the intact shell. Let’s take a closer look at the flavors & functionalities of these seeds:
Hulled Sesame Seeds:
Hulled sesame seeds, also known as white sesame seeds, are the inner, edible part of the sesame seed after removing the outer husk or shell. Softer in texture and milder in flavor, hulled sesame seeds work well in recipes where they mix in well with other ingredients.
Appearance: White & Bold
Flavor: Crunchy & Mild Nutty
Nutrition: Rich in essential nutrients.
- Iron & Calcium: 1 tablespoon of hulled sesame seeds consist of 0.7 milligrams of iron, 11 milligrams of calcium,
- Macronutrients & Calories: 51 calories, 1.5 grams protein, 2 grams of carbs, 4 grams of fat and 1.5 gram of fiber.
- Vitamin: Dietary folate is 8 micrograms and 6 units of Vitamin-A per spoon.
- Other Minerals – 66 milligrams of phosphorus, 29 milligrams of magnesium, 35 milligrams of potassium and 0.9 milligrams of zinc.
Hulled sesame seeds offer an impressive wealth of nutrients. Despite being bereft of their hulls, hulled sesame seeds do not lag far behind in the nutritional race. An excellent source of iron & protein, these humble seeds offer essential amino acids that your body requires to function optimally. Furthermore, the process of hulling makes these seeds easier to digest, thereby increasing the bio-availability of the nutrients they contain. .
Cooking with hulled sesame seeds:
Hulled sesame seeds, with their gentler flavor and softer texture, lend themselves beautifully to preparations where they’re intended to blend seamlessly with other ingredients. Examples include tahini, a sesame seed paste that forms the base of hummus, and baked goods, where these seeds add a subtle crunch without overpowering the overall flavor profile.
Unhulled Sesame Seeds
Unhulled sesame seeds, are seeds in their most natural form, retaining their outer hulls intact. This preservation of the hull imparts to these seeds a darker color, often making them appear brownish or even black. When it comes to taste, unhulled seeds pack a stronger punch, delivering a noticeably nuttier flavor compared to the hulled variety.
Appearance: Brown or Black in Color
Taste: More Nutty, Crunchier in Taste
Nutrition: Higher Nutrional value.
- Iron & Calcium – 1 tablespoon of unhulled sesame seeds consist of 1.3 milligrams of iron, 88 milligrams of calcium.
- Macronutrients & Calories: 52 calories, 2 grams of protein, 2 grams of carbs, 1 gram of fiber and 4 grams of fat.
- Vitamin- 9 micrograms of dietary folate and 1 unit of Vitamin A.
- Other Minerals – 57 milligrams of phosphorus, 32 milligrams of magnesium, 42 milligrams of potassium and 0.7 milligrams of zinc.
Unhulled sesame seeds, due to the retention of their nutrient-rich hull, are often considered more nutrient-dense compared to hulled seeds. They boast higher amounts of calcium, a mineral essential for bone health, and fiber, which aids in digestion and maintaining a healthy gut. This makes them an excellent choice for those aiming to maximize nutrient intake from their diet.
Cooking with Un-hulled Sesame Seeds:
Unhulled sesame seeds with a strong nutty flavor and crunchy texture, work best in recipes that highlight them. They find favor in the preparation of salads, stir-fries, and sushi rolls, where their robust flavor and crunch provide a delightful contrast to the other ingredient.
Sesame seeds are a prized commodity, whether they are hulled or not. These seeds’ inherent versatility shines forth in their ability to enhance a plethora of dishes with their distinctive flavor and texture.
Wilmington Foods is one of the leading sesame exporters which cater to more than 20+ countries world wide. We produce and supply mechanically hulled sesame seeds & roasted white sesame seeds for various commercial food formulations, distribution networks, trading and wholesale purposes.
