How many calories are in tahini?

One tablespoon of tahini has 89 calories. Two tablespoons—a typical serving for hummus or dressing—contain 178 calories. Per 100g, tahini is 592 calories, making it similar in density to peanut butter (588 cal/100g).

Is tahini a good source of calcium?

Tahini provides 141mg calcium per 100g (14% DV), making it a useful plant-based calcium source. Two tablespoons deliver about 42mg calcium. Unhulled tahini has significantly more calcium (up to 420mg/100g) because the sesame hull contains most of the mineral.

Is tahini keto-friendly?

Tahini is borderline for strict keto with 12.2g net carbs per 100g. However, a typical 1-tablespoon serving has only 1.8g net carbs with 8g fat, which fits most keto macros. Use it as a flavoring rather than eating large amounts to keep carbs in check.

Tahini vs peanut butter: how do they compare?

Tahini and peanut butter are nutritionally similar—592 vs 588 calories per 100g. Tahini has more calcium (141mg vs 45mg), iron (4.4mg vs 1.7mg), and is tree-nut-free. Peanut butter has slightly more protein (25g vs 17g). Both provide healthy fats; choose based on flavor and allergen needs.

How much tahini should I eat per day?

A reasonable daily portion is 1-2 tablespoons (89-178 calories). This amount provides healthy fats, calcium, and iron without excessive calories. Tahini is calorie-dense, so measuring portions matters—it's easy to drizzle on more than you realize.

What nutrients does tahini provide?

Tahini delivers 17.4g protein, 53g fat (mostly unsaturated), 4.4mg iron (24% DV), and 459mg potassium (10% DV) per 100g. It also provides 9.3g fiber, copper, manganese, and phosphorus. Two tablespoons give you about 5g protein and 2.8g fiber.

Is tahini good for weight loss?

Tahini can fit a weight loss plan in controlled portions. At 89 calories per tablespoon, it adds flavor and satiety from healthy fats and protein. Use it as a dressing or dip topper rather than eating it by the spoonful. Compared to butter (102 cal/tbsp), it offers more nutrients per calorie.

What is the difference between hulled and unhulled tahini?

Hulled tahini (most common) is made from sesame seeds with the outer shell removed—it's smoother and milder. Unhulled tahini retains the hull, giving it a darker color, bitter flavor, and significantly more calcium (up to 3x more) and fiber. Calorie content is similar for both types.