Tahini Nutrition Facts

Calories, fat, protein, and carbohydrate values for Tahini.


There are 89 calories in Tahini.


Nutrition Facts
Serving Size:


tbsp (15 grams)

Amount Per Serving
Calories from Fat 72
Calories 89

% Daily Value*

Total Fat 8 grams

Saturated Fat 1.1 grams

Polyunsaturated Fat 3.5 grams
Monounsaturated Fat 3 grams

Cholesterol 0 milligrams

Sodium 5.3 milligrams

Potassium 69 milligrams

Total Carbohydrates 3.2 grams

Dietary Fiber 0.7 grams

Protein 2.6 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Condiments > Nut & Seed Butters & Spreads > Tahini

How long would it take to burn off 90 KCal?
Walking (3mph) 24 minutes
Running (6mph) 9 minutes
Bicycling (10mph) 12 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Tahini: A versatile and nutritious ingredient
Tahini, a creamy and flavorful paste made from sesame seeds, has gained popularity in recent years due to its unique flavor and versatility in a variety of cuisines. Whether you’re a culinary enthusiast or someone looking to incorporate healthier ingredients into your diet, tahini is worth considering. In this expert article, we will explore the features, benefits, and drawbacks of tahini and shed light on why it has become a popular ingredient in many kitchens around the world.

Features of Tahini

1. Nutrient Profile: Tahini is a nutrient-dense food that provides several essential vitamins and minerals. It is a good source of healthy fats, including polyunsaturated and monounsaturated fats, which are beneficial for heart health. Tahini also contains protein, fiber, calcium, iron, and vitamin E, making it a well-rounded ingredient.
2. Creamy texture: Tahini has a rich and smooth texture that adds richness to dishes. It can be used as a thickening agent or as a creamy base in sauces, dressings and dips. Tahini’s velvety consistency enhances the mouthfeel of recipes and gives them a delightful texture.
3. Distinctive flavor: Tahini’s flavor is nutty, mildly bitter and slightly spicy. It adds a unique flavor to dishes and enhances their overall complexity. Tahini’s robust flavor profile makes it a versatile ingredient that can be used in both sweet and savory recipes.

Benefits of Tahini

1. Nutritional Value: Tahini is packed with beneficial nutrients that contribute to a healthy diet. The healthy fats found in tahini can support heart health and provide a feeling of satiety. In addition, tahini is a good source of plant-based protein, making it a valuable ingredient for those following a vegetarian or vegan diet.
2. Recipe versatility: One of the greatest benefits of tahini is its versatility in the kitchen. It can be used as a key ingredient in a variety of dishes, including hummus, salad dressings, sauces, dips, and baked goods. Tahini’s creamy texture and distinct flavor enhance the flavor and texture of both sweet and savory recipes.
3. Plant-based alternative: Tahini is an excellent plant-based alternative to traditional spreads and condiments. It can be used as a substitute for butter, mayonnaise, or other high-fat spreads, providing a healthier option without compromising taste. Incorporating tahini into your diet can be an easy way to increase your consumption of plant-based foods.

Disadvantages of Tahini

1. Caloric density: While tahini offers numerous health benefits, it is important to consume it in moderation due to its high caloric density. Tahini is relatively high in calories, primarily due to its fat content. Therefore, individuals watching their calorie intake should be mindful of portion sizes when incorporating tahini into their meals.
2. Allergies and Sensitivities: Sesame allergies are not uncommon, and individuals with known sesame allergies should avoid tahini. In addition, some individuals may experience digestive discomfort or sensitivity to tahini due to its high fat content. It is advisable to consult a healthcare professional if you have any concerns or pre-existing conditions.

Bottom Line

Tahini is a versatile ingredient with a wide range of properties, benefits and a few potential drawbacks. Its nutritional profile, creamy texture and distinctive flavor make it a valuable addition to a variety of recipes. From enhancing the flavor of dips and dressings to providing a plant-based alternative to spreads, tahini has become a popular ingredient in many kitchens. However, it is important to consume tahini in moderation due to its caloric density and to be aware of potential allergies or sensitivities. By carefully incorporating tahini into your diet, you can enjoy its unique flavors and reap its nutritional benefits.
Remember, tahini can be found in most grocery stores, usually in the same aisle as other condiments or in the international foods section. Look for shelf-stable jars of tahini made from hulled sesame seeds for the best quality and flavor. So why not embark on a culinary adventure and explore the world of tahini by experimenting with new recipes and enjoying the delicious flavors it has to offer?

Questions and Answers

Can tahini be used as a substitute for other spreads or condiments?
Yes, tahini can be a great substitute for traditional spreads and condiments. It can replace butter, mayonnaise, or other high-fat spreads, providing a healthier option without compromising on taste. Its creamy texture and nutty flavor make it a versatile choice.
Is tahini suitable for individuals following vegetarian or vegan diets?
Absolutely! Tahini is a valuable ingredient for individuals following vegetarian or vegan diets. It is a good source of plant-based protein and healthy fats, making it an excellent addition to plant-based dishes. Its versatility allows it to be used in a wide range of recipes.
Are there any potential allergens in tahini?
Yes, tahini is derived from sesame seeds, and sesame allergies are not uncommon. Individuals with known sesame allergies should avoid tahini. It is important to read labels and be cautious if you have any allergies or sensitivities.
Where can I find tahini in the grocery store?
In most grocery stores, tahini can be found in the aisle with other condiments, such as peanut butter, or in the aisle with international foods. It is typically sold in shelf-stable glass or plastic jars and does not require refrigeration.
How should tahini be stored and what is its shelf life?
Tahini should be stored in a cool, dry place, away from direct sunlight. It is best to follow the storage instructions provided on the packaging. Generally, unopened tahini can last for several months, while opened jars should be refrigerated and consumed within a few weeks for optimal freshness.