Seeds, sesame butter, tahini, type of kernels unspecified
Whole food · Nut and Seed Products
Photo: Wikipedia
Tahini is a rich, creamy paste made from ground sesame kernels, boasting a deep, nutty flavor with a slightly bitter, earthy finish and a smooth, pourable texture. Nutritionally dense, it is a powerhouse of healthy fats and plant-based protein, providing a substantial 53g of fat and 17.4g of protein per 100g. This staple ingredient is celebrated for its ability to add a luxurious, savory depth to both sweet and savory dishes.
Calorie split: 11% protein · 14% carbs · 75% fat
↓ Full nutrition💚 Why it's loved
People love tahini for its complex, savory flavor that is simultaneously nutty, earthy, and slightly bitter, making it a versatile base for sauces, dressings, and desserts. Its creamy, luxurious texture is prized in Mediterranean and Middle Eastern cuisines, where it is a cultural cornerstone, elevating everything from hummus to halva.
⚠️ Watch-outs & how to enjoy it better
Tahini's high fat and calorie density (592 kcal per 100g) can be a concern for those monitoring calorie intake, and its strong, bitter flavor can be off-putting to some palates. As a sesame product, it is a common allergen, and its high oxalate content may be a consideration for individuals prone to kidney stones. To enjoy it mindfully, use it in controlled portions (e.g., 1-2 tablespoons), pair it with protein-rich foods like chickpeas or lean meats to balance meals, and ensure it's part of a varied diet.
Key benefits
- High in healthy monounsaturated and polyunsaturated fats
- Excellent source of plant-based protein
- Rich in essential minerals like calcium, magnesium, and iron
- Contains antioxidants and lignans with anti-inflammatory properties
- Good source of dietary fiber
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tahini is one of the oldest condiments in the world, with references to sesame paste dating back to ancient Mesopotamia, and it was historically used as a source of oil for lamps and in early medicine.
Full nutrition (USDA data · scales with serving)
| Water | 3.0 g |
| Energy | 592 kcal |
| Energy | 2477 kj |
| Protein | 17.4 g |
| Total lipid (fat) | 53.0 g |
| Ash | 5.1 g |
| Carbohydrate, by difference | 21.5 g |
| Fiber, total dietary | 4.7 g |
| Calcium, Ca | 141 mg |
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 95.0 mg |
| Phosphorus, P | 790 mg |
| Potassium, K | 459 mg |
| Sodium, Na | 35.0 mg |
| Zinc, Zn | 4.6 mg |
| Copper, Cu | 1.6 mg |
| Selenium, Se | 34.4 ug |
| Vitamin C, total ascorbic acid | 4.2 mg |
| Thiamin | 1.6 mg |
| Riboflavin | 0.12 mg |
| Niacin | 5.6 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 98.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 98.0 ug |
| Folate, DFE | 98.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 67.0 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 4.7 g |
| SFA 18:0 | 2.2 g |
| Fatty acids, total monounsaturated | 20.0 g |
| MUFA 16:1 | 0.16 g |
| MUFA 18:1 | 19.8 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 23.2 g |
| PUFA 18:2 | 22.8 g |
| PUFA 18:3 | 0.40 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Seeds, sisymbrium sp. seeds, whole, dried — USDA does not publish this profile for Seeds.
| Tryptophan | 0.27 g |
| Threonine | 0.69 g |
| Isoleucine | 0.65 g |
| Leucine | 1.2 g |
| Lysine | 0.81 g |
| Methionine | 0.31 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.58 g |
| Tyrosine | 0.42 g |
| Valine | 0.70 g |
| Arginine | 0.80 g |
| Histidine | 0.33 g |
| Alanine | 0.69 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 1.8 g |
| Glycine | 0.70 g |
| Proline | 0.67 g |
| Serine | 0.48 g |
FAQ
What is the difference between tahini and sesame butter?
Tahini and sesame butter are essentially the same product—ground sesame seeds. The terms are often used interchangeably, though 'tahini' is more common in Middle Eastern and Mediterranean contexts, while 'sesame butter' is a broader term. The texture can vary from smooth to slightly coarse depending on the grinding process.
Is tahini a good source of calcium?
Yes, tahini is an excellent plant-based source of calcium. One tablespoon provides about 64 mg of calcium, which is about 6% of the daily recommended intake. It's a valuable option for those on dairy-free diets, though it should be consumed as part of a balanced diet.
How should I store tahini?
Tahini should be stored in a cool, dark place, such as a pantry, and can last for several months. Once opened, it's best to keep it in the refrigerator to maintain freshness and prevent oil separation. If the oil separates, simply stir it well before use.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.92 kcal/g · 12% calories from protein · 4.7 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.