Tahini Nutrition Facts

Tahini provides a rich source of plant-based fats, protein, and essential minerals. Derived from ground sesame seeds, this nutrient-dense paste is a staple of Mediterranean and Middle Eastern cuisines. According to the USDA FoodData Central (FDC ID 168604), a standard 100g serving of tahini contains 595.0 calories, 53.76g of total fat, 17.0g of protein, 21.19g of carbohydrates, 9.3g of dietary fiber, and a negligible 0.49g of sugar. This macronutrient distribution makes tahini an exceptionally energy-dense food, meaning portion control is essential for those managing their daily energy intake. ### How Many Calories Does Tahini Have? When planning meals, understanding portion sizes is key. While 100g of tahini contains 595.0 calories, a typical single serving is much smaller. One tablespoon of tahini (approximately 15 grams) contains about 89 calories and 8.06 grams of fat. This makes it easy to incorporate into balanced meals without overconsuming calories, provided you measure your portions accurately. ### Micronutrient Profile and Health Benefits Beyond macronutrients, tahini is highly valued for its mineral content. A 100g serving delivers 426 mg of Calcium (33% of the Daily Value) and 8.95 mg of Iron (50% of the Daily Value). Calcium is vital for maintaining bone density and cardiovascular function, while iron is crucial for oxygen transport and energy production. Furthermore, tahini has a glycemic index (GI) of 15, placing it firmly in the low-glycemic category. This low GI, combined with its minimal sugar content (0.49g per 100g), makes it an excellent option for individuals managing diabetes, as it promotes stable blood glucose levels. ### Nutrient-Dense Alternatives and Complements (Weight-Loss Hub) For individuals looking to balance their fat intake or manage weight, here are 8 specific whole foods with portion sizes to consider as part of a structured diet: 1. Tahini: 1 tablespoon (15g) — 89 kcal, rich in calcium and iron. 2. Almonds: 1 ounce (28g) — 164 kcal, high in vitamin E and fiber. 3. Chia Seeds: 2 tablespoons (24g) — 120 kcal, excellent source of omega-3 fatty acids. 4. Avocado: 1/2 medium (75g) — 120 kcal, provides monounsaturated fats and potassium. 5. Flaxseeds: 2 tablespoons (14g) — 75 kcal, high in lignans and soluble fiber. 6. Peanut Butter: 1 tablespoon (16g) — 94 kcal, high in protein and niacin. 7. Pumpkin Seeds: 1 ounce (28g) — 158 kcal, rich in magnesium and zinc. 8. Walnuts: 1 ounce (28g) — 185 kcal, high in alpha-linolenic acid (ALA). ### Tahini Portion and Calorie Calculator Formula To tailor your tahini consumption to your specific fitness goals, you can use a simple mathematical formula to calculate calories and macronutrients based on weight: - **Formula**: - `Calories (kcal) = Weight (g) * 5.95` - `Fat (g) = Weight (g) * 0.5376` - `Protein (g) = Weight (g) * 0.17` - **Inputs**: Enter the weight of your tahini portion in grams (g). If using tablespoons, assume 1 tablespoon equals approximately 15 grams. - **Interpretation**: Use these values to fit tahini into your daily macronutrient targets. For weight loss, limit portions to 10-15g per meal. For muscle building or high-energy demands, portions can be increased to 30g. - **Example Scenario**: A user on a 1,800-calorie diet wants to allocate 5% of their daily calories to tahini. - `Target Calories = 1,800 * 0.05 = 90 kcal` - `Required Portion = 90 / 5.95 ≈ 15.1 grams` (approximately 1 tablespoon). ### Structured Comparison Table To see how tahini compares to other popular nut and seed butters, review the structured comparison below (values per 100g): | Nutrient / Attribute | Tahini (Sesame Butter) | Peanut Butter (Smooth) | Almond Butter (Plain) | | --- | --- | --- | --- | | **Calories** | 595.0 kcal | 588.0 kcal | 614.0 kcal | | **Protein** | 17.0 g | 25.1 g | 21.0 g | | **Fat** | 53.76 g | 50.4 g | 55.5 g | | **Carbs** | 21.19 g | 20.0 g | 18.8 g | | **Fiber** | 9.3 g | 6.0 g | 10.3 g | | **Key Vitamins** | Thiamin, Vitamin B6 | Niacin, Vitamin E | Vitamin E, Riboflavin | | **Key Minerals** | Calcium (426mg), Iron (8.95mg) | Magnesium, Phosphorus | Calcium (268mg), Magnesium | | **Glycemic Index** | 15 (Low) | 14 (Low) | 15 (Low) | | **Pros** | Exceptionally high calcium & iron; nut-free | Highest protein content; affordable | Highest vitamin E & fiber content | | **Cons** | Bitter flavor profile if unpeeled | Common allergen; high in omega-6 | Expensive; high calorie density | | **Best For** | Savory dressings, hummus, mineral boost | Budget-friendly protein, classic snacks | Keto diets, vitamin E supplementation |

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References

1. USDA FoodData Central: Sesame butter, tahini, from roasted and toasted kernels(usda)
2. Effects of sesame seed consumption on clinical and biochemical parameters: A systematic review(pubmed)