How to Make Gomasio (Macrobiotic Sesame Salt)

Gomasio is a Japanese macrobiotic condiment made from toasted sesame seeds ground with sea salt. It’s used as a low-sodium alternative to table salt — one teaspoon contains about 95% less sodium than the same amount of regular salt, while adding calcium, magnesium, and a nutty, rich flavor to any savory dish. You can make it at home in under 15 minutes with two ingredients.

This Recipe Works If You Need

• A low-sodium salt replacement with actual flavor
• A macrobiotic pantry condiment used daily on grains, soups, and salads
• A calcium-rich seasoning for plant-based diets
• A quick homemade alternative to store-bought gomasio

Why You’ll Love This Recipe

Most condiments add either flavor or nutrition — gomasio does both. The toasted sesame seeds bring a deep nuttiness that plain salt can’t match, and the grinding process releases the sesame oils so the flavor coats food more evenly. In macrobiotic cooking, gomasio is considered one of the most important daily condiments: George Ohsawa recommended it in his work on macrobiotic principles because sesame seeds are high in calcium, iron, and lignans. You’ll find yourself reaching for it on rice, roasted vegetables, miso soup, and salads instead of the salt shaker.

Ingredient Notes

Whole white sesame seeds — use raw, unhulled sesame seeds if possible. Unhulled seeds retain more calcium and fiber than hulled (white) sesame seeds. Both work, but unhulled gives a slightly more bitter, complex flavor.

Sea salt or Himalayan salt — use natural, unrefined salt. The ratio is typically 18:1 sesame to salt (18 parts sesame, 1 part salt) for a mildly salty result, or 10:1 for a saltier condiment. Start with 18:1 and adjust to taste.

Tips

• Toast the sesame seeds in a dry pan over medium-low heat, stirring constantly — they go from toasted to burnt quickly; pull them when they start popping and smell nutty
• Grind using a suribachi (Japanese mortar) if you have one — the ridged surface grinds more efficiently than a smooth mortar; a regular mortar and pestle or spice grinder also works
• Don’t over-grind — the goal is a coarse, sandy texture with some whole seeds remaining, not a paste or powder
• Add the salt first to the grinding vessel, then add the seeds — the salt helps break down the seeds evenly
• Make small batches (2-3 tablespoons at a time) so it stays fresh; the oils in sesame seeds go rancid faster once ground

Substitutions and Variations

Black sesame seeds can replace white for a stronger, more bitter flavor and a dramatic dark color. Black sesame gomasio is particularly good on plain rice.

Mixed sesame — use half white, half black for a milder flavor than pure black but with more visual interest than pure white.

Seaweed gomasio — add a teaspoon of dried, crumbled nori or wakame to the grinding step for an umami-forward version that pairs well with Asian-style grain bowls.

Storage and Make Ahead

Store in a small glass jar with a tight lid at room temperature, away from direct light. Homemade gomasio keeps for 2-3 weeks before the ground sesame oils begin to oxidize. For longer shelf life, store in the fridge for up to 6 weeks.

If you’re eating macrobiotic, gomasio pairs naturally with the recipes in the 16 macrobiotic breakfast recipes roundup, or with the full week of meals in this vegan macrobiotic meal plan. It’s one of those condiments you make once and use every single day.

Homemade Gomasio (Macrobiotic Sesame Salt)

Japanese macrobiotic sesame salt made with toasted sesame seeds and sea salt. Low-sodium, calcium-rich alternative to table salt. Ready in 15 minutes.

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Rate

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Choose Serving Size 18 servings

Ingredients 

• 18 Tbsps sesame seeds raw
• 1 Tbsp natural salt you can use sea salt, Himalayan, or any other natural salt you like

Instructions

• Heat your skillet (preferably cast iron skillet) over medium heat.
• Add salt.
• Move it around the skillet for a minute or so, then remove from heat and add into a large mortar and pestle.
• Put the skillet back on the stove and add sesame seeds.
• Heat sesame seeds until they start to crack – 2-3 minutes – while stirring continuously. Test the seeds if they’re ready by tasting them. If they burst with flavor and they’re dry it means they’re ready. If not, heat them a little bit more. Be careful not to burn them.
• Remove from heat.
• Add sesame seeds in the mortar and pestle. Grind them a bit, not too much.
• Store in an air-tight container or jar. It’s best stored in the fridge or a cool, dry place in the pantry.

Notes

Standard ratio: 18 parts sesame to 1 part salt. Toast seeds until popping, grind to coarse sandy texture, not paste. Keeps 2-3 weeks at room temp, 6 weeks refrigerated.

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