Tahini — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Tahini nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 595 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 21 g | 7.64% |
| Fiber | 9 g | 32.14% |
| Sugars | 0 g | - |
| Glycemic Index | 35 | - |
| Protein | 17 g | 34% |
| Sodium | 16 mg | 0.7% |
| Total Fat | 53 g | 67.95% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
17 g
🧀 Good Protein Content
9 g
🥔 Good Fiber Content
Tahini facts & tips
Health benefits
- Rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which support heart health by reducing bad cholesterol levels.
- High in protein, providing essential amino acids for muscle growth and repair.
- Contains essential vitamins and minerals such as calcium, magnesium, iron, and Vitamin B6, which support overall health and well-being.
- High in fiber, promoting digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
- Contains antioxidants, which help protect the body from free radicals and reduce inflammation.
Health risks
- High fat content though primarily healthy fats, excessive consumption can still contribute to increased caloric intake and weight gain.
- Potential for allergic reactions in individuals allergic to sesame seeds, causing symptoms like itching, swelling, difficulty breathing, or anaphylaxis.
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities, particularly due to its high fat content.
- Potential for contamination with harmful bacteria if tahini is not properly stored or handled, leading to potential foodborne illness.
- Risk of rancidity as tahini has a high fat content that can cause it to spoil quickly if not stored properly, leading to off-flavors and potential digestive issues.
How to choose tahini
Tahini should be creamy and have a light, smooth consistency, ideal for blending into sauces or spreads. The jar should be well-sealed to keep the tahini fresh and prevent separation.
Avoid tahini that appears oily or has separated excessively, which can indicate it has been stored for too long. Jars that are not tightly closed or have damaged lids should also be avoided, as the tahini may have oxidized, affecting its flavor and nutritional value.
How to store tahini
Tahini should be stored in the refrigerator after opening, kept in its original jar. Proper refrigeration maintains its flavor and texture for up to six months. Keeping it tightly sealed is crucial.
Exposure to air can cause tahini to spoil and separate. Avoid leaving it uncovered and always use clean utensils. Stirring before use and proper sealing preserve its consistency and taste, ensuring it remains fresh and ready for culinary use.
✅ Extra Tip
How long does it last?
Tahini can last for 6-12 months unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 4-6 months. Proper storage helps maintain its flavor and quality, making it a perfect ingredient for various recipes. Ensure it is tightly sealed to preserve its freshness.
What to do with leftovers?
Leftover tahini can be used in a variety of savory and creamy dishes. Use it as a base for a hummus by blending it with chickpeas, garlic, lemon juice, and olive oil, or mix it into a salad dressing with lemon juice, garlic, and water. Tahini is also great when used as a sauce for falafel, grilled meats, or roasted vegetables.
Use tahini in a tahini sauce by mixing it with soy sauce, ginger, and garlic, perfect for drizzling over noodles or stir-fries. If you have a lot of tahini, consider making a batch of tahini cookies by mixing the tahini with flour, sugar, and eggs, then baking until golden. Tahini can also be blended into a smoothie with bananas, honey, and yogurt for added creaminess, or used as a spread for toast or sandwiches. For a quick snack, enjoy tahini with fresh vegetables or fruit, or mix it into a dip with yogurt and herbs.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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