Black sesame黑芝麻
Signature ingredient: Calcium — C-grade evidence (Osteoporosis, ~27% of the studied dose per serving)
Standard nutrients per USDA FoodData Central · phytochemicals (lutein / K2 / sulforaphane etc.) are literature estimates, varying by variety and processing
S / A … ingredient evidence tier (tap for the claim) | bar = how much of the studied dose one serving of Black sesame gives you
Meaningful intake one serving delivers a real fraction of the studied dose
Copper
1.1mg · 122% DV
A Micronutrient Deficiency →
＋ Neuropathy B・Cardiovascular Disease C
≈ 122% of studied dose
High amount, but caveats a big number ≠ effective
Iron
4mg · 22% DV
⚠Poorly absorbed
Calcium
273mg · 27% DV
C Osteoporosis →
＋ Bone Fracture C・Hypertension C
Oxalates/phytates make calcium poorly absorbed, and most of it is in the hull
⚠Poorly absorbed
Trace contribution far below the studied dose — not a therapeutic source
Why this page doesn't claim "Black sesame works"
Whole foods almost never have RCTs — the evidence sits on the ingredients. So this page does one honest thing: it lists which graded ingredients Black sesame contains, how much, and how far that is from the studied dose. It makes no efficacy claim about Black sesame itself.
Bottom line: Black sesame for calcium is an old saying in Taiwan, but its actual calcium amount isn't that outstanding and is poorly absorbed due to oxalates and phytates; copper, magnesium, and iron do contribute, though. It's a nice flavor and nutritional accent, but don't rely on it as your main calcium source.
Every tier links to its full evidence page · Methodology →