Health benefits of sesame seeds flavorful crunchy sesame seeds are widely considered as healthy foods. 100 Grams of seeds carry 573 calories. Although much of its calorie comes from fats sesame contains several notable health-benefiting nutrients minerals antioxidants and vitamins. The seeds are especially rich in mono-unsaturated fatty acid oleic acid which comprises of up to 50 percent of fatty acids in them. Oleic acid helps lower ldl or "bad cholesterol" and increases hdl or "good cholesterol" in the blood.