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Tahini

Tahini

Everyday

Tahini is a smooth paste made from ground, hulled sesame seeds that serves as a fundamental ingredient in Middle Eastern cuisine. This nutrient-dense condiment is rich in heart-healthy unsaturated fats, calcium, and iron, while its distinct nutty flavor makes it essential in traditional dishes like hummus and baba ganoush. The natural oils in tahini tend to separate when stored, requiring stirring before use to achieve its characteristic creamy consistency.

Macro Impact

A 2 tbsp serving contains 213 calories, 6g protein, 6g carbs, and 19g fat.

Calorie Burn

How long would it take to burn off 213 calories?
Walking3.5 mph, moderate pace
50 min
YogaModerate effort, gentle pace
36 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
22 min
StairsStair climbing, moderate pace
25 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size2 tbsp (32 g)
Amount per serving
Calories213
% Daily Value*
Total Fat19g
24%
Saturated Fat3g
13%
Trans Fat0g
Polyunsaturated Fat8g
Monounsaturated Fat7g
Cholesterol0mg
0%
Sodium28mg
1%
Total Carbohydrate6g
2%
Dietary Fiber3g
10%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium93mg
7%
Iron2mg
12%
Potassium108mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
6 / 275 g
2%
Fiber
3 / 28 g
10%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
19 / 78 g
24%
Monounsaturated
7 / 31 g
22%
Polyunsaturated
8 / 23 g
34%
Saturated
3 / 23 g
11%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
9 / 19 g
46%
Omega 9
7 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
16%
Leucine
0 / 3 g
15%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
17%
Phenylalanine
0 / 2 g
16%
Threonine
0 / 1 g
22%
Tryptophan
0 / 0 g
34%
Valine
0 / 2 g
16%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
29%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
4 / 30 mcg
15%
Cobalamin, B12
0 / 2 mcg
0%
Folate
33 / 400 mcg
8%
Vitamin A
2 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
93 / 1k mg
9%
Copper
1 / 1 mg
58%
Iron
2 / 13 mg
17%
Magnesium
109 / 370 mg
29%
Manganese
0 / 2 mg
22%
Phosphorous
233 / 700 mg
33%
Potassium
108 / 3k mg
4%
Selenium
11 / 55 mcg
20%
Sodium
28 / 2.3k mg
1%
Zinc
2 / 10 mg
18%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
0 g
Caffeine
0 mg
Choline
8 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Sesame butter, creamy. USDA Foundational Foods. FDC ID 2262073.
  2. 2.Tahini. Frida. Public Food Key 1699.
  3. 3.Tahini, sesame seed pulp. Australian Nutrient Database. Public Food Key F009076.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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