Can I use nigella seeds instead of sesame seeds?

1 tbsp sesame seeds = 1 tbsp nigella seeds. The same size and the same behaviour on a crust, with enough oil to toast rather than burn straight away. Sharper and faintly oniony, and jet black. It changes the character of a flatbread considerably rather than replacing sesame quietly.

Can I use flaxseed, whole instead of sesame seeds?

1 tbsp sesame seeds = 1 tbsp whole flaxseed. A similar small flat seed with a comparable oil content, which toasts and scatters much the same way. Chewier and blander, and whole flaxseed passes through largely intact, so it is decorative rather than flavourful.

Ingredients · Nuts & seeds

Substitutions

What can I use instead of sesame seeds?

Q: Can I use poppy seeds instead of sesame seeds?

1 tbsp sesame seeds = 1 tbsp poppy seeds. A near-identical size and a similar oil content, so they scatter and adhere the same way on a bread crust or a salad. Milder and slightly bitter, without sesame's toasted nuttiness, and much darker on a pale crust.

Tiny flat seeds sold hulled or unhulled, white, black or toasted. Extremely high in oil, which is why they burn quickly and go rancid in the cupboard.

What it does in a recipe: A small, oily seed that gives a nutty crunch and, when toasted, a distinctive aroma that carries a whole dish. Pick the swap that covers that job — the ratios below are written so you can act on them without doing any arithmetic.

Also called: Til, Benne seeds

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Nuts & seedscategory

Quick answer

Poppy seeds

1 tbsp sesame seeds = 1 tbsp poppy seeds

All substitutes, best first

4 ways to replace sesame seeds

Poppy seeds

Reliable

1 tbsp sesame seeds = 1 tbsp poppy seeds

A near-identical size and a similar oil content, so they scatter and adhere the same way on a bread crust or a salad.

Trade-offMilder and slightly bitter, without sesame's toasted nuttiness, and much darker on a pale crust.

BakingCookingRaw / no-cookVeganVegetarianGluten-freeDairy-freeEgg-freeNut-freeSoy-freeAlcohol-free

Allergen checkPoppy seeds are not a top allergen but are occasionally implicated in reactions and are frequently packed alongside sesame and nuts. Check the packaging where the swap is being made for a sesame allergy, and treat a diagnosed allergy as a clinical matter.

Sunflower seeds, chopped

Reliable

1 tbsp sesame seeds = 1 tbsp sunflower seeds, toasted and roughly chopped

Chopped fine they approach sesame's scale, and they carry a comparable oil content and toasted savour.

Trade-offCoarser and heavier, so they fall off a bread crust rather than adhering, and they lack sesame's particular aroma.

BakingCookingRaw / no-cookVeganVegetarianGluten-freeDairy-freeEgg-freeNut-freeSoy-freeAlcohol-free

Allergen checkSunflower seeds are free of nut and sesame protein, which makes them the sensible replacement for a sesame allergy. Shared packing lines are the weak point — look for a brand certifying a dedicated facility if the allergy is severe, and confirm with a clinician rather than a label.

Nigella seeds

In a pinch

1 tbsp sesame seeds = 1 tbsp nigella seeds

The same size and the same behaviour on a crust, with enough oil to toast rather than burn straight away.

Trade-offSharper and faintly oniony, and jet black. It changes the character of a flatbread considerably rather than replacing sesame quietly.

BakingCookingVeganVegetarianGluten-freeDairy-freeEgg-freeNut-freeSoy-freeAlcohol-free

Flaxseed, whole

In a pinch

1 tbsp sesame seeds = 1 tbsp whole flaxseed

A similar small flat seed with a comparable oil content, which toasts and scatters much the same way.

Trade-offChewier and blander, and whole flaxseed passes through largely intact, so it is decorative rather than flavourful.

BakingRaw / no-cookVeganVegetarianGluten-freeDairy-freeEgg-freeNut-freeSoy-freeAlcohol-free

Worth knowing

Sesame is one of the top nine major allergens in the United States and has been required on labels since 2023. It is not made safe by being a seed rather than a nut, and it hides in bread, hummus, spice blends and many dressings, so it should never be treated as a nut-free-therefore-harmless option. Toast sesame seeds in a dry pan over medium heat, shaking constantly — they burn in under a minute.

At a glance

Sesame seeds in summary

Category	Nuts & seeds
Job in a recipe	A small, oily seed that gives a nutty crunch and, when toasted, a distinctive aroma that carries a whole dish
Suits	Vegan, Vegetarian, Gluten-free, Dairy-free, Egg-free, Soy-free, Alcohol-free
Swaps available for	Alcohol-free Dairy-free Egg-free Gluten-free Nut-free Soy-free Vegan Vegetarian
Number of substitutes	4

More nuts & seeds

Almonds4 substitutes Cashews4 substitutes Chia seeds4 substitutes Flaxseed4 substitutes Hazelnuts4 substitutes Peanut butter4 substitutes

Cooking around an allergy? Diet tags here describe the ingredient itself, not any particular brand. Processed products change formulation without notice and shared production lines are common, so read the label on everything you use. A severe allergy is a medical matter — confirm with the manufacturer or your clinician rather than relying on a substitution chart.