Sesame seeds—those tiny tasty toppings you may encounter on bagels, breadsticks, and hamburger buns, as well as on sushi rolls and sesame chicken—are called the “queen of oil seeds” for good reason. Though they are not as much in the limelight as flaxseed, chia, and other so-called “super seeds,” they are a notable source of nutrients, including protein, iron, zinc, copper, vitamin E, thiamin, calcium, magnesium, and manganese, plus unique lignans (sesamin and sesamolin), phytosterols (predominantly B-sitosterol), fiber, and other potentially beneficial compounds. By weight, about half the seed is fat—mostly unsaturated. An ounce (3 tablespoons) has about 160 calories, 14 grams of fat, 5 grams of protein, and 4 grams of fiber. The seeds, which vary in color from tan to black depending on their type and preparation, grow in the pods of a flowering plant, Sesamum indicum , native to India and Africa. The pods resemble okra and, like okra, are technically fruits. When t