Calories in Tahini: Nutrition Facts & Serving Sizes
How many calories are in tahini? Serving-by-serving breakdown with full nutrition facts and FAQ.
Tahini is a thick paste made from ground sesame seeds and is a staple ingredient in Middle Eastern and Mediterranean cuisines. It is rich in healthy fats, provides a good amount of plant-based protein, and is an excellent source of minerals like calcium and iron. Here is a complete breakdown of tahini nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Total Fat | Protein | Fiber | Carbs |
|---|---|---|---|---|---|---|
| 1 tablespoon | ~15 g | 89 kcal | 8 g | 2.6 g | 0.7 g | 3.2 g |
| 2 tablespoons | ~30 g | 178 kcal | 16 g | 5.1 g | 1.4 g | 6.4 g |
| 1/4 cup | ~60 g | 356 kcal | 32 g | 10.2 g | 2.8 g | 12.7 g |
| 100 g | 100 g | 595 kcal | 54 g | 17 g | 4.6 g | 21.2 g |
Tahini is notably high in calcium, iron, and phosphorus. A two-tablespoon serving provides roughly 128 milligrams of calcium and 2.7 milligrams of iron, making it a valuable addition to plant-based diets.
Frequently Asked Questions (FAQ)
How many calories are in a tablespoon of tahini?
One tablespoon of tahini (about 15 grams) contains approximately 89 calories. The majority of those calories come from fat, with about 8 grams of total fat, along with 2.6 grams of protein and 3.2 grams of carbohydrates.
How much calcium does tahini provide?
Two tablespoons of tahini contain about 128 milligrams of calcium, which is roughly 10 percent of the recommended daily value. This makes tahini one of the best non-dairy sources of calcium, particularly valuable for vegans and those who are lactose intolerant.
What is the difference between hulled and unhulled tahini?
Hulled tahini is made from sesame seeds with the outer shell removed, resulting in a smoother, lighter, and milder paste. Unhulled tahini retains the outer hull, giving it a darker color, slightly bitter flavor, and significantly more calcium, iron, and fiber. Unhulled tahini is more nutritious overall, though hulled tahini is more commonly sold in stores.
How is tahini used in cooking?
Tahini is a key ingredient in hummus, baba ganoush, and many Middle Eastern dressings and sauces. It can also be drizzled over roasted vegetables, used as a base for salad dressings, or blended into smoothies. Some people enjoy it simply spread on toast with a drizzle of honey.
Is tahini good for you?
Tahini is highly nutritious, offering healthy unsaturated fats, plant-based protein, and a strong mineral profile including calcium, iron, magnesium, and zinc. It is calorie-dense, so portion control is important, but moderate consumption fits well into a balanced diet. Its nutrient density makes it especially beneficial for vegetarian and vegan diets.
How many calories are in a tablespoon of tahini?
How much calcium does tahini provide?
What is the difference between hulled and unhulled tahini?
How is tahini used in cooking?
Is tahini good for you?
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