Calories in Tahini
Tahini is a nutrient-dense paste made from toasted, ground sesame seeds. It is a staple in Mediterranean and Middle Eastern cuisines, offering a rich source of healthy fats, plant-based protein, and essential minerals like calcium.
Track Tahini calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 tbsp (16g) | 1 tbsp (16g) | 95 | 2.7g | 3.4g | 8.6g |
| 1 serving (16 g) | 1 serving (16 g) | 95 | 2.7g | 3.4g | 8.6g |
Health Benefits
Supports heart health through high levels of monounsaturated and polyunsaturated fats.
Promotes bone density as it is an excellent plant-based source of calcium and phosphorus.
Contains powerful antioxidants like sesamin and sesamolin that help reduce oxidative stress.
Nutrition Tips
- Stir the tahini thoroughly before measuring, as the natural oils often separate and settle at the top.
- Be mindful of portion sizes; while healthy, tahini is very calorie-dense due to its high fat content.
- Use tahini as a creamy, dairy-free alternative to mayonnaise or butter in dressings and spreads.
- Pair tahini with vitamin C-rich foods like lemon juice to enhance the absorption of its plant-based iron.
- Check labels for added oils or salt; pure tahini should ideally contain only sesame seeds.
GAYA Tracking Tip
When logging tahini-based sauces like Tarator, photograph the sauce separately and note if it has been diluted with water or lemon juice to ensure accurate calorie tracking.
Frequently Asked Questions
Is tahini suitable for a keto diet?+
Yes, tahini is very keto-friendly as it is high in healthy fats and relatively low in net carbohydrates.
Does tahini contain a lot of calcium?+
Yes, tahini is one of the best plant-based sources of calcium, providing about 64mg per tablespoon, which is vital for bone health.
How should I store tahini to keep it fresh?+
Store it in a cool, dry place. While refrigeration isn't strictly necessary, it can prevent the oils from going rancid over long periods, though it will make the paste firmer.
Track Tahini calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA