How healthy is tahini?
Is tahini healthy? Yes, in moderate portions. Tahini scores 22/100 on the HowHealthyIs Score: 100 g provides 592 kcal, 17 g protein and 4.4 mg iron. Tahini is ground sesame seeds, rich in unsaturated fat, copper, magnesium and calcium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Tahini ranks higher than 22% of them.
Counts in favor (% daily value per 100 kcal)
- Protein6%
- Iron4%
- Magnesium4%
- Fiber3%
- Calcium2%
- Potassium2%
- Vitamin C1%
- Vitamin A0%
- Vitamin E0%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 21 minus 7 = 14. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in tahini?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 592 kcal | 89 kcal | |
| Protein | 17 g | 2.6 g | 5% |
| Carbohydrates | 22 g | 3.2 g | 1% |
| Fiber | 4.7 g | 0.7 g | 3% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 53 g | 8 g | 10% |
| Saturated fat | 7.4 g | 1.1 g | 6% |
| Vitamins | |||
| Vitamin A | 3 µg | 0.5 µg | 0% |
| Vitamin C | 4.2 mg | 0.6 mg | 1% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 141 mg | 21 mg | 2% |
| Iron | 4.4 mg | 0.7 mg | 4% |
| Potassium | 459 mg | 69 mg | 1% |
| Magnesium | 95 mg | 14 mg | 3% |
| Sodium | 35 mg | 5.3 mg | 0% |
Source: USDA FoodData Central, "Seeds, sesame butter, tahini, type of kernels unspecified" (FDC 168604). Values rounded.
Why is tahini good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Dressings and hummus
- Drizzling over vegetables
What should you watch out for?
- Calorie-dense; sesame is a major allergen.
Similar foods
Tahini is already one of the most nutrient-dense oils, sweets and spreads we cover.