Tahini Nutrition Benefits and Facts

Nutritional summary

Tahini is primarily composed of monounsaturated and polyunsaturated fatty acids, which are well-established for their ability to lower total and LDL (low-density lipoprotein) cholesterol .
This seed paste serves as a plant-based source of calcium and iron; however, the absorption efficiency of its calcium is approximately 20–25%, which is lower than that of soy products or certain cruciferous vegetables .
The sesame seeds used in tahini contain specific antioxidant lignans (plant compounds), such as sesamin and sesamol, which may help reduce cholesterol by inhibiting its absorption and improving how the body processes it .
Because tahini is made from ground sesame seeds, it may pose a higher risk for individuals with sesame allergies compared to whole seeds, as the grinding process releases more allergenic proteins that might otherwise remain trapped if seeds are swallowed whole .

Interesting fact

The word tahini is derived from the Arabic word 'tahina,' which comes from the root 't-h-n,' meaning 'to grind,' reflecting its ancient production method.

Standout nutrients

EPIC

SOURCE

Copper

EPIC

SOURCE

Thiamin (Vitamin B1)

EPIC

SOURCE

Phosphorus

EPIC

SOURCE

Iron

610

kcal per 100g

Protein17.5g

Fat55.5g

Carbs10.9g

Fiber8.87g

Sugar0.46g

Fat breakdown

Polyunsat24.3g

Monounsat20.9g

Saturated7.71g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoPaleo

Sustainability

Lighter footprint

Sesame is a drought-tolerant crop requiring minimal water compared to many nut crops.

Confidencemedium

Storage

Refrigerate After Opening

3–6 months

May thicken in the refrigerator; allow to come to room temperature for easier use.

Cool Dark Place

1–2 years

Unopened, or for short-term use after opening.

Freeze

2+ years

In small portions to prevent waste.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review - PMC

[1]pmc.ncbi.nlm.nih.gov

Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease - PMC

[4]pmc.ncbi.nlm.nih.gov

Physicochemical, Nutritional, and Structural Characterization of a Novel Meat-Based Hummus - PMC

[5]pmc.ncbi.nlm.nih.gov

Updated threshold dose‐distribution data for sesame - PMC

[7]pmc.ncbi.nlm.nih.gov

Nutrient adequacy and environmental foot-print of Mediterranean ...

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

76.8

Version

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