Tahini (sesame seed paste)
The key ingredient in hummus and a calcium-rich base for dressings.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Tahini for gym-goers
Per 100 g, tahini (sesame seed paste) provides 595 kcal, 17 g protein, 21.2 g carbohydrate (9.3 g fiber, 0.5 g sugars) and 53.8 g fat (7.5 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 tbsp, about 15 g) comes to roughly 89 kcal and 2.6 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Tahini
Tahini is a paste of ground sesame seeds, usually hulled, and the base of hummus and many Middle Eastern sauces. It has noticeably more calcium and iron than nut butters, less sugar and a little less protein. Expect an earthy, slightly bitter flavor.
In a gym diet
Tahini earns its place as a flavorful fat in dressings and dips, not as a protein source. One tablespoon makes salads and grain bowls richer without wrecking the calorie budget, so it works on a cut. The calcium and iron help plant-based eaters who skip dairy or red meat. In hummus it teams up with chickpeas, giving you a satisfying snack that combines legume and seed proteins.
Preparation and cooking
Whisk tahini with lemon juice, garlic and cold water for a smooth sauce. It seizes up and thickens at first, then loosens as you keep adding water. The water spreads the same calories over more volume, but log the weight of tahini, not the finished sauce. Stir jars well, because the sesame oil separates and the bottom layer can turn hard.
Buying and storage
The best jars contain only sesame seeds and pour easily, with no added oil or sugar. Unhulled versions have more calcium but taste more bitter. Opened jars keep for several months in a cool cupboard or the fridge.
Things to watch
Sesame is a major allergen and must now be declared on allergen labels in many countries. Tahini has had occasional Salmonella recalls, so keep an eye on recall notices. And a free pour can easily turn into several tablespoons.
Meal ideas
- Homemade hummus with chickpeas, tahini, lemon and garlic, served with raw vegetables.
- Grilled chicken bowl with bulgur, roasted eggplant and lemon-tahini dressing.
- Breakfast toast with tahini, sliced banana, cinnamon and a sprinkle of hemp seeds.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Iron (49%), Zinc (42%), Calcium (33%), and Magnesium (23%).
How it ranks among 16 Nuts & Seeds
| Protein per 100 kcal | 2.9 g | #12 of 16 |
| Protein per 100 g | 17 g | #11 of 16 |
| Fiber per 100 g | 9.3 g | #7 of 16 |
| Lowest calories per 100 g | 595 kcal | #11 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Cashews (raw)
553 kcal · P 18.2 · C 30.2 · F 43.9
→Hazelnuts / filberts
628 kcal · P 15 · C 16.7 · F 60.8
→Walnuts, English
654 kcal · P 15.2 · C 13.7 · F 65.2
→Chia seeds (dried)
486 kcal · P 16.5 · C 42.1 · F 30.7
→Almond butter, plain (unsalted)
614 kcal · P 21 · C 18.8 · F 55.5
→Flaxseed (ground)
534 kcal · P 18.3 · C 28.9 · F 42.2
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in tahini?
Tahini (sesame seed paste) has about 595 kcal per 100 g, or roughly 89 kcal per 1 tbsp (15 g).
How much protein is in tahini?
About 17 g of protein per 100 g and 2.6 g per 1 tbsp. That works out to 2.9 g per 100 kcal, so it's not primarily a protein source.
Is tahini good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is tahini a good source of calcium?
Yes. Tahini is one of the richest plant sources of calcium, especially unhulled varieties made from whole sesame seeds. Oxalates and phytates may make it somewhat less absorbable than dairy calcium, but it's still a useful contribution if you eat little dairy.
What is the difference between hulled and unhulled tahini?
Hulled tahini is made from sesame seeds with the outer coat removed, so it's smoother, milder and lighter in color. Unhulled tahini keeps the coat, which means more calcium and fiber but a more bitter taste. The values here are for standard tahini, so check your jar's label if you use unhulled.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.