Epic source
Energy
607 kcal · 30% DV target
A rich, creamy paste made from toasted ground sesame seeds, tahini is a staple of Middle Eastern cuisine that provides a dense concentration of heart-healthy fats and plant-based minerals.
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 .15
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 .410
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 .1
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 .7
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
607 kcal · 30% DV target
17.5 g · 35% DV target
55.5 g · 71% DV target
7.44 g · 27% DV target
7.71 g · 39% DV target
Not a benefit — best kept low
0.41 g · Top 8% of nuts & seeds
Seasonality has not been estimated for this ingredient yet.
May thicken in the refrigerator; allow to come to room temperature for easier use.
Unopened, or for short-term use after opening.
Sesame is a drought-tolerant crop requiring minimal water compared to many nut crops.
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.