Also known as: Til
Ellu (Tamil)
52 kcal
Calories
1.6 g
Protein
2.1 g
Carbohydrates
4.5 g
Fat
1.1 g
Fibre
Micronutrient Highlights
Calcium: A genuinely notable source for a plant-based seed
Copper: Present in a substantial amount
Common Uses: Made into til-gud laddoo (especially around Makar Sankranti), sprinkled over stir-fries, or used in chutneys.
Best Time to Eat: Traditionally eaten in winter, when its warming, energy-dense qualities are considered especially useful.
Portion Guidance: A tablespoon or two, as used in traditional laddoo or chutney portions, is a reasonable everyday amount.
Why It's Healthy
A genuinely good plant-based calcium source, alongside healthy fats.
Possible Disadvantages
Til-gud laddoo and similar sweets are calorie- and sugar-dense — the seeds themselves are healthy, but traditional preparations add real sugar.
Who Benefits Most
People looking for plant-based calcium sources beyond dairy.
Who Should Consume in Moderation
Anyone watching added sugar intake should enjoy sesame-jaggery sweets in modest portions.
Traditional Indian Uses
Central to Makar Sankranti celebrations across India, and a common addition to winter energy foods.
Modern Nutritional Evidence
Sesame's calcium and healthy fat content is genuinely real, though traditional sweet preparations should be considered separately from the raw seed's nutrition profile.
Cooking Tips
Dry-roasting sesame seeds briefly before use deepens their flavour significantly.
Storage Tips
Store in an airtight container in a cool place; their oil content means they can turn rancid if stored too long in heat.
Lower Calorie Alternative
Plain roasted sesame seeds (not made into laddoo)
Retains the calcium and healthy fat benefit without the added sugar of traditional sweets.