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Tahini — Nutrients, Health Benefits, And Shopping Tips

Tahini photo

Listonic Team

September 6, 2024

Tahini, a paste made from ground sesame seeds, is a staple in Middle Eastern cuisine. Discover the health benefits, such as its rich content of healthy fats and minerals, learn how to select quality tahini, and find storage tips to keep it fresh and smooth.

Tahini nutrients

Check the detailed nutritional values of tahini, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 595 kcal

Nutrients per: 100 g% Daily Value*
Carbs21 g7.64%
Fiber9 g32.14%
Sugars0 g-
Glycemic Index35 -
Protein17 g34%
Sodium16 mg0.7%
Total Fat53 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.

Among other things, here's what makes tahini stand out:

17 g

🧀 Good Protein Content

9 g

🥔 Good Fiber Content

Tahini facts & tips

🛒
Choose tahini made from pure, ground sesame seeds with no added oils.
📦
Store unopened tahini in a cool, dark location where it can last for 6-12 months. After opening, keep it refrigerated and consume it within 4-6 months for optimal freshness.

Health benefits

Explore how tahini can play a role in boosting your health and well-being.
  • 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

Understand the risks linked to tahini.
  • 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.
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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 choose tahini

How to store tahini

Tahini should be refrigerated after being opened and kept in its original container. Refrigeration helps retain its flavor and texture for up to four to six months. It is essential to keep it tightly sealed.

Exposure to air can lead to spoilage and separation of tahini. Make sure it is covered and always use clean utensils when serving. Stirring before use and ensuring proper sealing will help maintain its consistency and flavor, keeping it fresh and ready for your culinary creations.

✅ Extra Tip

To prevent oil separation, store tahini upside down in the refrigerator, which helps keep the oils mixed with the solids.

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

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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