Tahini
Ground sesame paste with notable calcium, copper and a savoury depth few foods match.
Nutrition per 100 g
Standardised to 100 g of tahini for fair comparison. Typical serving: 2 tbsp (30 g) — 178 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 593 kcal | 178 kcal | 100 kcal |
| Protein | 17 g | 5.1 g | 2.9 g |
| Carbohydrate | 21.3 g | 6.4 g | 3.6 g |
| Fat | 53.3 g | 16 g | 9 g |
| Fibre | 9.7 g | 2.9 g | 1.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of tahini, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 3 µg | 0.9 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 1.3 mg | 0.39 mg | 108% |
| Riboflavin | 0.51 mg | 0.15 mg | 39% |
| Niacin | 5.9 mg | 1.8 mg | 37% |
| Vitamin B6 | 0.15 mg | 0.045 mg | 9% |
| Folate | 98 µg | 29.4 µg | 25% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.69 mg | 0.21 mg | 14% |
| Minerals | |||
| Calcium | 420 mg | 126 mg | 32% |
| Iron | 2.5 mg | 0.75 mg | 14% |
| Magnesium | 96 mg | 28.8 mg | 23% |
| Phosphorus | 752 mg | 226 mg | 60% |
| Potassium | 414 mg | 124 mg | 9% |
| Sodium | 74 mg | 22.2 mg | 3% |
| Zinc | 4.6 mg | 1.4 mg | 42% |
| Copper | 1.6 mg | 0.48 mg | 178% |
| Manganese | 1.5 mg | 0.45 mg | 65% |
Source: USDA FoodData Central — Seeds, sesame butter, tahini, from raw and stone ground kernels
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat tahini?
- Turns vegetables into a meal with one spoonful and some lemon.
- Dairy-free calcium source.
- Unhulled tahini has considerably more calcium and fibre.
How to include it
- Whisk with lemon juice and water until it loosens into a sauce.
- Blend into hummus and bean dips.
- Drizzle over roasted aubergine or cauliflower.
Things to consider
- Sesame is a declared allergen in the UK, EU and US.
- Energy-dense — two tablespoons is a portion, not a serving suggestion.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Hummus
Blended chickpeas and tahini — the easiest way to make raw vegetables into a real snack.
- kcal
- 173
- protein
- 5 g
- fibre
- 4.3 g
per 100 g · Typical serving: 2 tbsp (30 g)
Chickpeas, cooked
A cheap pulse delivering 14 g protein and 12 g fibre per cooked cup, plus folate and iron.
- kcal
- 164
- protein
- 8.8 g
- fibre
- 7.6 g
per 100 g · Typical serving: 1 cup cooked (164 g)
Aubergine, cooked
A meaty vegetable with fibre and skin polyphenols — the trick is not drowning it in oil.
- kcal
- 35
- protein
- 0.8 g
- fibre
- 2.5 g
per 100 g · Typical serving: 1 cup cooked, cubed (99 g)
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