Ask 10 people which sesame seed has more calcium, and most will point at the black one. That guess is half correct. The real answer is a detail most packets don’t mention: does the seed still have its outer hull?

This is important if you eat till in laddoos, chutneys, chikki, or tahini. In India, many adults are calcium deficient, so every spoon is valuable. Let’s break it down with USDA data, Indian nutrition guidance, and two plant studies.

Quick Answer: Is There More Calcium in Black Sesame Than in White Sesame?

Black sesame seeds contain much more calcium than the hulled white sesame seeds. Against unhulled white seeds, black has at most a small edge. Hulling determines how much calcium lands in your spoon. Colour doesn’t.

The TL;DR is:

• Whole (unhulled) sesame: ~975 mg of calcium per 100 g, according to the USDA.
• About 60 mg/100 g for hulled sesame kernels. Also from USDA.
• Black vs. unhulled white: a small gap in the studies below. And farm variety affects the numbers as much as colour.
• Whole seeds: One tablespoon (about 9 g): about 88 mg, or almost 9% of the 1,000 mg daily for adults

Why Calcium Matters and Why India Falls Short

Calcium helps build and keep bones and teeth strong. According to the NIH Office of Dietary Supplements, roughly 98% of calcium in the body is stored in the bones, which act as a reservoir that the body can draw from to keep blood calcium levels steady. According to the report of ThePrint on the calcium guidelines of the Endocrine Society of India, the rest facilitates muscle contraction, nerve conduction, and blood clotting.

Why are so many Indians losing? That same report says many people, especially those in rural areas, eat cereal-based diets that are low in calcium. Dairy intake varies a lot by region and income, and common vitamin D deficiency reduces the amount your body absorbs. The consensus statement also says that pregnant, breastfeeding, and postmenopausal women need more calcium. Seeds like til will get a mention here because they are already sitting in Indian kitchens, from chikki to chutney.

Calcium in Sesame Seeds: The Numbers per 100 g

Whole dried sesame seeds contain 975 mg of calcium per 100 g, according to USDA FoodData Central. Whole roasted and toasted seeds have 989 mg, so you don’t lose calcium when roasting them. Dried sesame kernels (hulled, which the USDA calls decorticated) fall to 60 mg.

 

Sesame type	Calcium (mg per 100 g)	Source
Whole, dried (unhulled)	975	USDA FoodData Central
Whole, roasted and toasted	989	USDA FoodData Central
Kernels, dried (hulled)	60	USDA FoodData Central
Black variety JR-20 (whole)	1,334	Antúnez-Ocampo et al., 2026
Four cream-seeded varieties (whole)	895 to 1,270	Antúnez-Ocampo et al., 2026
Black local variety, India	1,669	Krishikosh thesis
White GT-1 variety, India	1,353	Krishikosh thesis

The USDA entry is for sesame as a whole, not just the black seeds. But black seeds are usually sold with the coat on, so the whole-seed row is the fair yardstick. Now compare this to the hulled row.

Why the Hull Changes Everything

What hulling removes

Hulled white sesame is the pale seed you find on bakery buns and in smooth tahini. Machines strip the outer coat, exposing the creamy kernel. You can see that most of the calcium is in that coating by the drop from 975 mg to 60 mg.

It’s not only calcium that’s lost. Iron values drop from ∼14.6 mg to 6.4 mg per 100 g after hulling, as per USDA values. Here’s why that matters: A “white sesame” label might mean very different things in your kitchen, depending on whether the hull stays or goes.

Why do black seeds usually keep their coat?

Sellers usually pack black sesame with its dark coat on, pushing it to the top of the chart. Agricultural exporters frequently make separate listings of the types. In its oil seed portfolio, CMS Industries of Kachchh, Gujarat, lists black, brown, natural, white, hulled and roasted sesame as distinct products. The calcium data fits this divide: the shape of the seed is as important as its colour.

Black Sesame vs White Sesame Calcium: Do Unhulled Seeds Differ?

Let’s compare apples with apples. Two studies measured whole black and white seeds. Both report results per 100g of seed, so you can compare them to the USDA figures, although the lab methods differ.

In 2026, a study published in the journal Agro Productividad tested five varieties of sesame grown in the same field in Guerrero. The team examined seeds after threshing and sieving, and no hulling step was described. The calcium chart was topped by a black variety, JR-20, with 1,334 mg/100 g. Statistically, it was equal to two cream-coloured varieties, ranging from 1,175 to 1,270 mg. Calentana, a cream variety, was dead last at about 895 mg.

A thesis from India in the Krishikosh repository compares a local black variety with white GT-1. Black had about 1,669 mg per 100 g, and white about 1,353 mg. The abstract does not specify whether the white seed was hulled. Its number is well above the USDA’s hulled value, which means whole seeds.

So what do you get from this? If both seeds retain their coat, black may run a little higher. Variety, soil, and lab methods still move the numbers around a lot. Calentana, a cream seed, trailed JR-20 by more than 400 mg, but two other cream seeds were close. Colour alone is not a good predictor. Never compare a figure from one lab to a figure in another.

How Much Calcium Does a Spoonful of Black Sesame Give You?

The tablespoon maths

• The tablespoon maths: These are the USDA-based values for whole sesame:
• Calcium: 88 mg in 1 tablespoon (about 9 g); about 52 calories
• 2 tablespoons: ca. 176 mg of calcium
• 3 tbsp (about 27 g): about 264 mg calcium and about 155 kcal

As per the ThePrint report, a glass of milk has about 250 mg. So, on paper, three tablespoons of whole sesame match a glass of milk. Keep an eye on the calories, as about half of sesame’s weight is fat.

What Indian adults need

The ICMR-NIN 2020 guideline recommends 1,000 mg of calcium per day for most adults. It also states that Indians generally take only 300 to 500 mg. The Endocrine Society of India’s 2026 consensus statement published in the Indian Journal of Endocrinology and Metabolism suggests that those who avoid dairy can turn to ragi, sesame seeds, horse gram, rajma, drumstick leaves, and curry leaves. Ragi has around 344 mg per 100 g, so sesame wins on paper by a wide margin.

Next steps to adding black sesame to your day:

• Toast 1 tablespoon on low heat for a minute or two till it smells nutty.

• Crush or grind with a pinch of salt.

• Add it to dal, dough of roti, chutney, or poha.

• Get vitamin D from the sun or food. Vitamin D helps your body use calcium.

• If you want to reach around 180 mg, add a second tablespoon at another meal.

Does Your Body Absorb All That Calcium?

Not all. [To be continued]

Plant oxalic acid and phytic acid can bind calcium and decrease absorption, according to the NIH Office of Dietary Supplements. The Mexican study makes the same point about sesame and calls these compounds a limit to mineral bioavailability.

That’s why it matters: a seed that tops the paper may give you less than you eat. black sesame seeds for grey hair is one example of how sesame is used, but sesame is one of the good sources among many like milk, curd, ragi and drumstick leaves.

Remember two cautions:

• If you have had kidney stones, ask your doctor how much sesame is right for you. The Endocrine Society of India panel suggests that those with a history of stones should try to get their calcium needs from food, not supplements.
• Sesame is a recognised allergen. “Take care of it. Especially with small children.

Seeds are a food, not a cure for osteoporosis. If you’re pregnant, breastfeeding, or past menopause, your doctor may recommend more calcium than you can get through diet alone.

Three Myths About Black Sesame and Calcium

Myth 1: White sesame has no calcium.

Hulled white kernels still have about 60 mg/100 g. That is not far from whole seeds, but it is not zero. Unhulled white seeds are in the same range as black.

Myth 2: A spoonful of black sesame replaces a calcium pill.

One tablespoon is about 88 mg. If you wanted to get 1,000 mg from sesame alone, you’d need more than 11 tablespoons, or about 100 g, close to 600 kcal. No one eats that much, so think of sesame as a steady top-up.

Myth 3: Darker seeds win on every nutrient.

The white variety had higher iron at around 21 mg compared to 15 mg per 100 g and higher polyphenols too in the Krishikosh thesis. Black is ahead on calcium and iron in comparison with hulls, but that lead doesn’t hold up for every variety or every nutrient.

Black or White Sesame: Which Should You Pick for Calcium?

Match the seed with the job:

• Most calcium: whole seeds (with coat on). Both black and natural (unhulled) white are eligible.
• Smooth tahini or mild taste. Hulled white seeds are okay, but you lose most of the calcium.
• Garnish: either will do. Black provides visual contrast, and a light sprinkle makes little difference in your calcium intake.
• Purchasing in large quantities? Check the spec sheet to see if it’s hulled or unhulled, and ask for a lab report showing the calcium. The CMS Industries black sesame page mentions Sortex and machine cleaning, along with pack sizes of 15, 25, 40 and 50 kg in PP, BOPP or jute bags. Phosphorus, iron and magnesium are listed as strengths, and calcium is not mentioned, so a buyer interested in calcium should ask any supplier for a test report.

The Bottom Line

Black sesame seeds contain more calcium than hulled white ones, about 975 mg vs. 60 mg per 100 g. Against unhulled white seeds, the margin becomes a small gap depending on the variety. Check that the seed is whole, size up your spoon, and pair sesame with other sources of calcium and vitamin D.

Frequently Asked Questions

Is there more calcium in black sesame than in white sesame?

Yes, if the white seed is hulled. Whole seeds (including black) have some 975 mg/100 g, and hulled white kernels have some 60 mg. The gap is small and varies with the variety, relative to the unhulled white seeds.

How much calcium is in one tablespoon of black sesame seeds?

One tablespoon, about 9 g of whole seeds, contains about 88 mg of calcium. This is nearly 9% of the 1,000 mg that an adult should take daily as per ICMR-NIN guidance. Two tablespoons get you close to 18%.

Can black sesame seeds replace milk for calcium?

In part. Three tablespoons are equivalent on paper to a glass of milk, about 250 mg. Plants also have compounds like oxalic and phytic acid, which can block absorption. So, use sesame with curd, ragi, and drumstick leaves, and not as a complete substitute.

Does roasting black sesame seeds reduce calcium?

The USDA data shows no material loss. Dried whole seeds: 975 mg/100 g and roasted and toasted whole seeds: 989 mg/100 g. Cook over low heat to develop the flavour.

Who should be careful with sesame seeds?

People with a sesame allergy should not have them. Plant oxalates can be important, so if you have a history of kidney stones, check with your doctor first. Seeds are not a substitute for medical advice regarding calcium for pregnant women or those with bone conditions.