Sesame Seeds vs Milk: Which One Really Has More Calcium?
You may have heard that sesame seeds (also known as ajonjolí) contain...
A Surprising Nutritional Debate
You may have heard that sesame seeds (also known as ajonjolí) contain more calcium than milk — but is that really true?
The answer is yes… and no.
While sesame seeds are incredibly rich in calcium, the full story depends on how the body absorbs and uses that calcium.
🦴 Calcium Content: Sesame Seeds vs Milk
🌿 Sesame Seeds (Ajonjolí)
- Approx. 975 mg of calcium per 100g (unhulled)
- Very nutrient-dense
- Rich in minerals and healthy fats
🥛 Milk
- Approx. 120 mg of calcium per 100 ml
- Highly absorbable calcium
- Also contains vitamin D (in fortified versions)
👉 At first glance, sesame seeds contain more calcium per gram than milk.
⚠️ The Important Factor: Absorption
Not all calcium is absorbed equally.
Sesame seeds contain compounds called oxalates and phytates, which can reduce how much calcium your body absorbs.
What this means:
- Milk: Higher absorption rate (~30–35%)
- Sesame seeds: Lower absorption rate (varies)
So even though sesame seeds have more calcium on paper, your body may absorb less of it.
🌿 How to Improve Calcium Absorption from Sesame
Good news — there are ways to increase absorption:
- Use tahini (sesame paste)
- Choose hulled sesame seeds
- Soak or toast the seeds
- Combine with vitamin C-rich foods
These methods help reduce compounds that block mineral absorption.
💪 Benefits of Sesame Seeds for Bone Health
Even beyond calcium, sesame seeds support bones through:
- Magnesium
- Phosphorus
- Zinc
- Healthy fats
These nutrients play an important role in bone strength and structure.
🥗 Which One Is Better?
👉 The truth is: both can be beneficial.
Choose milk if:
- You want easily absorbable calcium
- You consume dairy
- You need quick calcium support
Choose sesame if:
- You follow a plant-based diet
- You want a nutrient-dense option
- You include it as part of a balanced diet
🌟 The Takeaway
Sesame seeds do contain more calcium than milk by weight — but absorption matters just as much as quantity.
The best approach is not choosing one over the other, but building a balanced diet that includes a variety of calcium-rich foods.
Strong bones are built over time — through nutrition, movement, and consistency.
By ✍️ Yorlinda Ramìrez- MicuPost Team
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