Sesame Seeds in Urdu (Til): Benefits, Uses & Side Effects

Sesame seeds in Urdu are called Til (تل), the edible seeds of Sesamum indicum used in Pakistani kitchens for centuries. Just 28 grams provides 273 mg of calcium, 4.1 mg of iron, and 14 g of healthy fats. This guide covers their nutrition, proven benefits, safe daily intake, and side effects.

Sesame Seeds in Urdu: What is Til?

Sesame seeds in Urdu are known as “Til” (تل). It refers to the seeds of the plant Sesamum indicum. They come in different colors, white, black, brown, and golden, and have a mild nutty flavor that becomes stronger when roasted. In Pakistani households, sesame seeds are commonly used in sweets, breads, and traditional winter foods.

Sesame Seeds Meaning in Urdu

تل ایک چھوٹا سا بیج ہے جو غذائیت سے بھرپور اور کھانے میں استعمال ہوتا ہے۔ پاکستان اور جنوبی ایشیا میں تل صدیوں سے استعمال ہوتا رہا ہے، خاص طور پر لڈو، گجک، روایتی پکوان اور روٹی یا نان پر چھڑکنے کے لیے۔ تل مختلف رنگوں میں دستیاب ہوتا ہے، جیسے سفید، کالا، بھورا یا سنہری، اور اکثر بھون کر اس کا ذائقہ مزید بڑھایا جاتا ہے۔ تل کا تیل بھی نکالا جاتا ہے، جو نہ صرف کھانے میں بلکہ صحت کے لیے بھی قیمتی سمجھا جاتا ہے۔

Black vs White Sesame Seeds in Urdu: Key Differences

Feature	Black Til (Kala Til)	White Til (Safed Til)
Hull	Usually unhulled (outer layer intact)	Often hulled (outer layer removed)
Minerals	Slightly higher mineral content	Slightly lower mineral content
Flavors	Earthy, stronger taste	Milder, nuttier taste
Uses	Traditional dishes, recipes	Baking, tahini, lighter foods

Unhulled (black) seeds in Urdu usually have more minerals and antioxidants because the outer layer is intact.

Nutrition Facts (per 28 grams / 3 tablespoons of sesame seeds)

• Calories: 160 kcal
• Protein: 5 g (10% DV)
• Fiber: 3.3 g (12% DV)
• Calcium: 273 mg (21% DV for adults)
• Iron: 4.1 mg (23% DV for women / 51% DV for men)
• Magnesium: 99 mg (24% DV)
• Zinc: 2.2 mg (20% DV)
• Healthy fats: 14 g (mostly monounsaturated and polyunsaturated, including omega-6)

Sesame Seed Benefits

1. Supports Bone Health

Sesame seeds are a good source of calcium, magnesium, and zinc, which are important for maintaining bone strength.

2. Heart Health (Cholesterol & Blood Pressure)

Plant lignans like sesamin and phytosterols plus healthy fats in sesame seeds may help lower LDL (bad cholesterol) and support heart health when eaten as part of a balanced diet.

3. Antioxidants

Sesame seeds contain lignans and antioxidant compounds that help protect cells from oxidative stress.

4. Fiber Helps Digestion

Dietary fiber from sesame seeds supports healthy digestion and regular bowel movements.

5. May Help Blood Sugar Control

Some components in sesame seeds may support blood sugar regulation as part of an overall healthy diet, though stronger human evidence is still emerging.

Note: These benefits are supportive; sesame seeds are not a replacement for medical treatment.

Sesame Seeds Benefits in Urdu

تل غذائیت سے بھرپور بیج ہیں جو صحت کے لیے کئی فوائد رکھتے ہیں۔ یہ ہڈیوں اور دانتوں کو مضبوط بنانے کے لیے کیلشیم، میگنیشیم اور زنک فراہم کرتے ہیں۔ تل کے صحت مند چکنائی کے اجزاء اور قدرتی لائگنینز دل کی صحت کو بہتر بنانے میں مدد دیتے ہیں اور کولیسٹرول کو قابو میں رکھتے ہیں۔

اس کے علاوہ تل میں موجود فائبر ہاضمے کو سہارا دیتا ہے اور خون میں شکر کے توازن میں مددگار ثابت ہو سکتا ہے۔ تل میں موجود اینٹی آکسیڈنٹس جسم کے خلیات کو نقصان پہنچانے والے مادوں سے بچاتے ہیں اور جلد و بال کی صحت کو بھی بہتر بناتے ہیں۔ اس طرح، تل کو روزانہ کھانے سے مجموعی صحت میں بہتری اور غذائیت کا اضافہ ممکن ہے۔

How to Use Sesame Seeds in Urdu Diets

Traditional & Modern Uses:

• Til ke ladoo / gajak / rewari, especially in winter.
• Sprinkle roasted seeds on salads, yogurt, or rice.
• Make tahini (sesame paste) for dips.
• Add to smoothies or cereals for extra nutrition.

Suggested Serving:

About 1–2 tablespoons (10–20g) daily is a common safe amount in regular diets. Too much may add extra calories.

Side Effects & Precautions

Allergy Risk

Sesame is a common allergen and can cause reactions ranging from mild to severe in sensitive individuals.

High in Calories

As sesame seeds are calorie-dense so excessive intake may contribute to weight gain.

Interaction with Medications

If you take blood pressure or sugar-lowering medications, ask your doctor before adding large amounts of sesame regularly.

Digestive Discomfort

Some people may experience gas or bloating if they suddenly eat a lot of seeds.

Get Expert Nutrition Guidance from Marham

Wondering how many sesame seeds you should eat for your health? No matter if you are managing diabetes, looking to strengthen bones, or simply want healthier eating habits, personalized advice makes all the difference.

Marham connects you with Pakistan’s top nutritionists who combine traditional wisdom with modern science. From custom meal plans to practical tips, you will get recommendations designed specifically for your health goals.

Conclusion

Sesame seeds in Urdu, also called Til, are a nutritious food rich in healthy fats, minerals, fiber, and beneficial plant compounds. Both black and white varieties offer valuable nutrition. However, unhulled (black) seeds usually pack slightly more minerals and antioxidants. Including a moderate amount in your diet can support overall health, especially bone and heart health, when you eat it as part of a balanced lifestyle. For personalized dietary guidance, connect with a qualified nutritionist through Marham today!

Sesame Seeds and Blood Sugar: What the Research Says

For Pakistanis managing diabetes or prediabetes, sesame seeds are worth understanding carefully. A 2025 systematic review published in Nutrition and Metabolism analyzed 13 clinical trials involving 521 participants. It found significant reductions in HbA1c and inflammatory markers like CRP and IL-6 with sesame supplementation over 4 to 12 weeks.

Animal studies also show that sesamin, a lignan in sesame, may improve insulin sensitivity. Human evidence is still growing, but the early signals are encouraging.

Practical note for Pakistani patients: Sesame seeds are not a substitute for diabetes medication. If you have diabetes and want to include sesame regularly in your diet, speak with a nutritionist first. A qualified professional can help you fit sesame into a meal plan that keeps your blood sugar stable.

• Sprinkle 1 tablespoon of roasted til on dahi (yogurt) for a low-glycemic snack.
• Add to whole-grain roti dough instead of refined flour breads.
• Avoid til ke ladoo and gajak if you have uncontrolled blood sugar, as these are high in sugar.

For personalized guidance, learn more about managing diabetes and book a nutritionist through Marham.

Sesame Seeds for Blood Pressure and Heart Health: Evidence Overview

Sesame seeds are rich in polyunsaturated fatty acids, phytosterols, lignans, and vitamin E, all of which research links to better cardiovascular outcomes. A clinical study found that participants with prehypertension who took black sesame seed powder daily for four weeks saw a 6% drop in systolic blood pressure compared to a placebo group.

Sesame lignans and fiber may also support healthier cholesterol levels, though results across trials vary. A meta-analysis in the British Journal of Nutrition noted that linoleic acid and dietary fiber in sesame seeds may contribute to plasma cholesterol-lowering effects.

Important: These are supportive dietary effects. If you have diagnosed hypertension, do not adjust or stop medication based on diet alone.

• Use sesame oil for light cooking or as a finishing drizzle on salads.
• Add a tablespoon of tahini to your daily meal as a heart-friendly fat source.
• Pair sesame with other heart-healthy foods like walnuts, olive oil, and leafy greens.

If you are managing high blood pressure, read more about hypertension and consult a specialist through Marham for a diet plan suited to your condition.

Sesame Seeds for Skin and Hair: Traditional Use and Modern Evidence

In Pakistani and South Asian households, sesame oil (til ka tail) has long been used to nourish hair and moisturize skin. Modern research offers some support for these traditional uses.

Sesame seeds contain copper and zinc, which support melanin production and collagen formation. These minerals may help maintain hair pigmentation and skin elasticity. Laboratory studies also indicate that sesame oil may offer some UV protection, which is relevant for Pakistan’s high-sun climate.

Antioxidants in sesame, including sesamin and sesamol, help protect skin cells from oxidative damage caused by environmental stressors.

• For hair: Warm sesame oil can be massaged into the scalp as a traditional conditioning treatment.
• For skin: Sesame oil is used as a natural moisturizer, particularly in dry winter months.
• Dietary route: Eating 1 to 2 tablespoons of sesame seeds daily provides zinc and copper that support skin and hair from within.

Note: Topical sesame oil is not a replacement for dermatological treatment. If you have a persistent skin or scalp condition, consult a qualified doctor.

How to Store Sesame Seeds and Keep Them Fresh

Sesame seeds have a high oil content, which means they can go rancid if stored incorrectly. Proper storage preserves their flavor and nutritional value.

• Room temperature: Store in an airtight container away from direct sunlight. Unhulled seeds last up to one year at room temperature.
• Refrigerator: Hulled (white) sesame seeds last longer when refrigerated, up to two years in a sealed container.
• Freezer: For bulk storage, freeze sesame seeds in a zip-lock bag. They can be used directly from frozen without thawing.
• Roasted seeds: Store in a cool, dry place and use within two to three months for best flavor.

A simple freshness test: smell the seeds. Rancid sesame has a sharp, paint-like odor. Fresh sesame smells mildly nutty. In Pakistan’s warm and humid climate, especially during summer, refrigeration is strongly recommended to prevent early spoilage.

Buy sesame seeds from reputable grocery stores or dry-goods markets (kiryana stores) and check the packaging date when possible.

Frequently Asked Questions

What are sesame seeds called in Urdu?

Sesame seeds are called Til (تل) in Urdu. The full phrase is Til ke Beej (تل کے بیج). They come from the plant Sesamum indicum and have been used in Pakistani cooking for centuries, from til ke ladoo in winter to sprinkling on naan and buns.

How many sesame seeds should I eat per day?

One to two tablespoons (10 to 20 grams) of sesame seeds per day is a commonly recommended amount for most healthy adults. This provides meaningful calcium, iron, and healthy fats without adding excessive calories. If you have a specific health condition such as diabetes or kidney disease, ask a nutritionist for a personalized amount.

Are sesame seeds good for people with diabetes in Pakistan?

Sesame seeds may support blood sugar management as part of a balanced diet. A 2025 systematic review found significant reductions in HbA1c with sesame supplementation in clinical trials. However, sesame seeds are not a treatment for diabetes and should not replace prescribed medication. Consult a nutritionist or doctor before making dietary changes.

What is the difference between black til and white til?

Black til (Kala Til) is usually unhulled, meaning its outer layer is intact, which gives it a slightly higher mineral and antioxidant content. White til (Safed Til) is often hulled, has a milder flavor, and is more commonly used in baking, tahini, and lighter dishes. Both varieties are nutritious and suitable for everyday use.

Who should avoid or limit sesame seeds?

People with a sesame allergy should avoid sesame seeds entirely, as sesame is a recognized major food allergen. Those taking blood pressure or blood sugar medications should consult their doctor before eating large amounts regularly, as sesame may have additive effects. People prone to digestive discomfort should introduce sesame gradually to avoid gas or bloating.

Medically reviewed by Marham Medical Team. Updated July 2026.